Inadequate nutrient intake is more common in women than in men, making it even more important for them to plan their diet carefully. A well-balanced diet is essential for competing at maximum performance. No matter what type of sport a woman is competing in, there are basic dietary strategies one can employ to be in prime condition.
Carboydrates
Carbohydrates are the primary fuel source. Whole fruits, vegetables and grains, as well as sweet potatoes and legumes, are the best sources. Competitive athletes should get about five to seven grams of carbohydrates per kilogram of body weight per day. For example, a 140-pound female athlete would need 380 grams of carbohydrates per day.
Fat
Dietary fat is the body's second choice as an energy source. It is essential for the absorption of fat-soluble vitamins A, D, E and K. Dietary fat provides the essential fats, linoleic acid and alpha-linolenic acid. These regulate blood clotting, blood pressure and heart rate while maintaining the immune system. Healthy fats include fatty fish, nuts and avocado; and canola, safflower and flax seed oils.
Protein
Protein is the body’s least preferred energy source, but is necessary for recovery of muscle tissue damaged during training. Female athletes require 1.2 to 1.6 grams of protein per kilogram of body weight per day. The best sources of protein are lean meats, fish, eggs, legumes, tofu and nuts.
Other Nutrients
Drinking about two liters of water per day should maintain fluid status. Activities lasting longer than one hour or those occurring in hot weather require additional fluids with carbohydrates and electrolytes. All vitamins and minerals are important, but female athletes should play close attention to iron, calcium, B vitamins and zinc.
During Training
Women in training can eat a normal diet with a little more carbohydrates and protein. Refrain from eating high-protein or fatty foods within two hours of training. Instead focus on “light” carbohydrates such as fruits, vegetables, 100 percent juice or smoothies. Eat a well-balanced meal with plenty of protein and carbohydrates for a fast recovery.
If weight loss is your goal, continue to follow basic nutrient recommendations and eat about 1,800 to 2,000 calories per day. For weight maintenance or weight gain, consume 2,000 to 2,400 and 2,500 to 3,000 calories per day respectively.
Pre-Event Meal
A 500- to 700-calorie pre-event meal should be eaten at least three hours before competition. The meal should be high in carbohydrates, low in protein and fats. This allows for maximum glucose stores, which provide long lasting energy for performance. Avoid high-sugar foods, which facilitate a fast decline in energy. Drink at least 16 ounces of water as well (leaving plenty of time to use the restroom before the race).
Post Competition
The body needs to replenish the loss of muscle glycogen, water, electrolytes and triglycerides (fat). Within 15 minutes of the race, eat 50 to 100 grams of carbohydrates with 10 to 20 grams of protein. Continue to eat high protein and carbohydrate foods every two hours, totaling 400 to 800 grams of carbohydrate for the day. Make sure to add some healthy fats as well. Continue to drink plenty of water.
Member Comments