3 nutrients for the athlete woman

It is necessary to follow one that provides the necessary amounts of nutrients and calories appropriate to the type of training, while maintaining an adequate weight. A sedentary woman has an approximate caloric requirement of 1,800 calories. Well, a one-hour training session increases this requirement by 300-500 calories, so it is necessary to take into account the time of sports practice and distribute the caloric intake according to needs. But what nutrients should be especially taken into account?

Protein

The daily requirements of have been estimated between 1.2-1.8 g / kg of body weight, which is equivalent to 60-100 g of protein per day. It is common for women not to eat meat or fish on a daily basis and may not reach the necessary minimum protein, without eating meat or dairy on a regular basis it is difficult to achieve the goal of daily intake, since the content and protein quality of foods of plant origin is lower.

The supply of high quality protein should be ensured by consuming at least one serving of meat or fish a day, as well as eggs (three or four a week), or failing that by making suitable combinations of vegetable proteins or with sports supplementation.

Iron

In sportswomen, even with normal menstrual functions, iron needs may even be doubled, it is due to the losses of this mineral through sweating, micro-injuries generated by physical exercise and the elimination of blood at the intestinal level. especially in long-distance women.

The normal iron requirements are 18 mg / day and this requirement can be increased to 30 mg / day in sportswomen.

They should incorporate red meat regularly and foods rich in vitamin C to increase its absorption:

• Pepper.
• Tomato.
• Parsley,
• Lemon.
• .
• Orange.
•  
• Brussels sprouts.

Calcium

Calcium is one of the main minerals responsible for maintaining bone density. Bone strengthening is mainly achieved before the age of 25, so it is vital to associate physical activity and adequate calcium intake at this stage to avoid osteoporosis in the future. In adulthood, the strength of the bones begins to be lost, a process that is accelerated in women by reducing the levels of estrogens (a hormone that participates in bone metabolism).

Athletes with heavy training loads and menstrual irregularities (these translate into low estrogen levels) should pay special attention to calcium intake due to the increased risk of “stress fractures” due to bone wear.

The normal calcium requirements are 1,000-1,300 mg / day, which can be increased to 1,500 mg / day in adolescents or female athletes.

Four servings of dairy products daily and foods rich in vitamin D should be included, as this fat-soluble vitamin helps to fix calcium in the bones.

Practice sport with health

If you have any questions regarding the athlete's diet, it is important to have the recommendation of a specialist. includes an exclusive 24-hour Medical Guidance service for any query you want to make about your health.

• Iron requirements in female athletes can increase from 18 mg / day to 30 mg / day in female athletes.
• Athletes with heavy training loads and menstrual irregularities should pay special attention to calcium intake due to the increased risk of "stress fractures" due to bone wear.
• For questions regarding the athlete's diet, health and habits, some insurances include exclusive advisory services by experts in nutrition and sports medicine.