Sports Nutrition for Women

Calcium
Calcium has an essential role in growth and development. With respect to sports calcium is know to play a vital role in muscle contraction and transmission of nerve impulses. However, calcium is much more commonly associated with the development and maintenance of strong bones.

The requirement for dietary calcium begins during childhood. Most people attain a peak in bone massage during late 20s and early 30s. Sufficient bone density at this age acts as a preventative for developing osteoporosis in later life.

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Women who are involved with active sports have a greater risk of inadequate calcium intake and this may lead to women being at risk of osteoporosis in later life due to their low levels of calcium. Low intake can also cause a irregularity in the menstrual cycle. Women who are heavily involved with sport and exercise activities may require calcium supplementation, as dietary levels of calcium may be inadequate.

Guidelines exist for healthy levels of calcium intake. However these are influenced by factors such as age, level of sporting activity, whether women is having a menstrual cycle. For example:

• Females between require 12-15 - 1000 milligrams of calcium per day.
• Females who are having normal periods require around 800 milligrams per day.
• Postmenopausal women should have a minimum of one thousand milligrams per day of calcium.
• Adjustments should also be made for pregnancy/breastfeeding.
• For sports women who are suffering from irregular menstrual cycles should take at least 1000 to 1500 milligrams of calcium in a day.

Please note, this data is provided as a guideline and it is recommended that you consult a dietitian or sports nutritionist should you have any concerns about your calcium intake.

Iron Level in Sportswomen
Iron is essential to produce haemoglobin, which is required to assist in transporting oxygen around the body in the blood. It is also a required nutrient for the production of energy and general immunity.

Greater iron level intakes are required for sporting women when they lose blood during the montly menstrual cycle. In addition, strenuous and heavy exercise (particularly an exercise such as running due to the pounding of the feet on the ground) exacerbate to the loss of iron through the destruction of red blood cells. It is well documented in sporting journals and literature that inadequate iron intake is generally associated with reduced athletic performance.

Weight Control/Body Image
Having low levels of body fat can be the aim for many athletes, in particular female athletes. Indeed in sports sports such as diving, gymnasitics,etc then extreme leanness is considered to be essential for mobility and agility (and also aesthetics). However, low intake of carbohydrates, proteins and fats can lead to sub-optimal performance and any active women who is concerned about her weight/body image should consult a suitably trained sports dietitian who is aware of the particular requirements for the sport that the women performs. There is anecdotal evidence that there may be greater risk of the eating disorders anorexia and bulimia for some particular sports/athletes and those around the athlete (coach/family/friends) should be aware of the early signs of these eating disorders and consult trained experts as soon as possible.

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