Optimal Nutrition for
Female Athletes
B th i Allanson
Bethanie
All
overview
• Introduction to female athletes
• Special nutrients for females
• B
Body
d composition
ii
o low energy availability
o excessive energy intake
• Nutrition strategies for female
athletes
the g
goal of nutrition for yyour
athletes
In order of importance:
•
•
•
•
•
•
Meet dailyy nutrient requirements
q
Optimise performance in training sessions
Promote recovery & adaptation
Support immune function
Competition
Weight management
males & females: a comparison
p
• Until puberty little difference in body size,
size composition &
physiological response to exercise
• Puberty lasts ~ 4 years in boys & girls but begins ~ 2 years
girls ((approx.
pp
10-11 yyrs))
earlier in g
• Less muscle mass & higher
g
p
proportion
p
bodyy fat
• Oestrogen
g &p
progesterone
g
regulate
g
the menstrual cycle
y &
are responsible for changes in body composition
females & females: a comparison
p
Serena Williams
Justine Henin
DOB: 26/09/1981
H i ht 1
Height:
1.75
75 m
Weight: 68.2 kg
DOB: 01/06/1982
H i ht 1
Height:
1.68
68 m
Weight: 57.3 kg
Source: www.tennis.com.au
special
p
considerations: iron
• Important nutrient for growth & is involved in several
processes that may affect performance
• Iron plays an essential role in the transport of oxygen
in the blood & muscles
• Role in immune function
• Foot-strike on the court may increase red blood cell
destruction
requirements:
q
iron
Children & adolescents
Age
Gender
RDI
1-3
years
All
9 mg/day
48
4-8
years
All
10 mg/day
9-13 years
All
8 mg/day
14-18 years
Boys
11 mg/day
14 18 years
14-18
Gi l
Girls
15 mg/day
/d
Source: Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes, NHMRC,
2006
dietaryy sources: iron
haem iron
• red meat
• other meats,
meats poultry
poultry, fish
Avoid
A
id tea
t & coffee
ff
with meals to help
absorption
non-haem
•
•
•
•
•
•
wholegrain cereals
legumes
vegetarian meat alternatives
fortified products
p
eggs
dried fruit
Include a vitamin C
source to enhance
absorption
special
p
considerations: calcium
• ~ 50 % of bone mineral is accrued between puberty and
18 years
• Good food sources:
o
o
o
o
o
o
Milk
Dairy foods
Bony fish
Legumes & nuts
Fortified soy beverages
Breakfast cereals
requirements:
q
calcium
Children & adolescents
Age
RDI
1-3
years
500 mg/day
4-8
years
700 mg/day
9-11 years
1000 mg/day
12-18
12
18 years
1300 mg/day
Source: Nutrient Reference Values for Australia and New
Zealand Including Recommended Dietary Intakes, NHMRC,
2006
Normal bone
Osteoporotic bone
Body composition:
a balancing act...
energy in
energy out
energy intake
• Coaches may be faced with athletes who have
insufficient energy intakes & others who consume
more than they require
• Insufficient energy intake can stunt growth in young
f
females
l
o training loads
o intentional energy reduction
• Excessive energy intake may alter body composition
body weight v body compositon
• Body weight can change for a number of reasons
including:
o
o
o
o
o
Increase in lean muscle mass
Hydration
Time of day
Timing of meals
Glycogen usage
• Appreciate sensitivity regarding changes in body weight
Body composition:
a balancing act...
energy in
energy out
energy expenditure
BMR
• Energy
gy
expended at
rest
• Maintains body
functions
Activity
TEF
•
•
•
•
Duration
Intensity
Mode
M l mass
Muscle
Body composition:
a balancing act...
energy in
energy out
energy intake
Fat
37 kJ/g
Protein
17 kJ/g
Carbohydrate
16 kJ/g
low energy availability
Optimal energy
availability
female athlete triad
Low energy
availability
Eumennorhea
Ammenorhea
Osteoporosis
Optimal bone
health
low energy
gy availabilityy
health concerns
• Impaired immune function
• Increased risk of injury
• Delayed/disturbed menstrual function
• Hormonal balance disturbances
• Nutrient deficiencies
increased energy
gy intake
food choices:
• 35 % of food eaten outside the home
• 1 in 4 adolescents buys take-away at least once per day
• ~ 90 % of teenagers eat ‘junk’ food on a daily basis
• Generally higher in energy, sugar, total fat & saturated
fat
• Parental influences
Source: Department of Health, Victoria & Deakin University www.betterhealth.vic.gov.au
Portion
distortion
increased energy
gy intake
what is a serve?:
1985: 84 g
1016 kJ
2006: 182 g
2202 kJ
increased energy
gy intake
what is a serve?
Energy
(kJ)
CHO (g)
Fat (g)
Small
1070
28.6
13.7
Medium
1540
41.3
19.8
Large
1900
51.0
24.5
Source: www.calorieking.com.au
increased energy intake
choices
1 average apple
• 285 kJ
Source: Sports Dietitians Australia
250 ml apple juice
• 425 kJ
increased energy
gy intake
choices
300ml skim milk
• 580 kJ
• 0 g fat
Source: Sports Dietitians Australia
300ml flavoured milk
• 1000kJ
• 10.5g fat
increased energy
gy intake
choices
2 slices garlic bread (67g)
• 1140 kJ
• 11.7 g fat
Source: Sports Dietitians Australia
2 slices grain bread (70g)
• 795 kJ
• 3.6 g fat
energy
gy intake
B’fast
• 1 medium bowl cereal
• 1 piece toast & spreads
• 1 piece fruit
• 100 g low fat yoghurt
Snack
• 175 g low fat yoghurt
Lunch
• Ham & salad roll
• 1 piece fruit
Snack
• 1 cereal bar
•1 piece of fruit
Dinner
• 1 medium serve lasagne
• Salad
• 1 large serve lasagne
• Salad
• 3 pieces
i
garlic
li bread
b d
Snack
• 150 g low fat custard
• 3 sweet biscuits
• Fruit
F it & 200 g low
l fat
f t
custard
• Hot chocolate
• 1 bowl fruit
• 100 g low fat yoghurt
-
• 2 rice cakes & spreads
• 1 piece fruit
• Ham & salad roll
-
• 1 medium serve
lasagne
• Salad
strategies
• Establishing healthy eating habits from an early age is
the
h main
i goall
• Promote nutrition messages to athletes of all ages in a
positive manner
• In general, weight loss should not be a goal for growing
athlete
• Encourage athletes to eat nutritious foods
• Where possible, include parents in education
make everyy bite count
Energy:
Carbohydrate:
Protein:
Fat:
100 kcal
9.2 g
1.7 g
6.4 g
100 kkcall
28.0 g
0.6 g
0.3 g
Antioxidants
Fibre
Calcium
Vitamins A & C
Healthy
y eating
g with a p
performance
focus
Summaryy
• Create a comfortable environment around food
• Encourage female and male athletes to eat well from
an earl
early age
• Encourage your athlete to visit a Sports Dietitian if
you have any concerns regarding weight loss or
weight gain
• Be sensitive with young female athletes and issues
around body weight
• Athlete and parental education can be equally
important