Gender Differences In Exercise And Diet

Your gender influences some aspects of your success with diet and exercise. Understanding this may help you make informed decisions about physical activity and food. Fueling and caring for your body in an appropriate way contribute to good physical health and improvements in body composition and athletic performance.

Protein Needs

Protein plays an essential role in tissue, organ, cell and muscle development. Your body breaks down protein, uses it and constantly requires a replenishing supply of it. The recommended dietary allowance, or RDA, varies between males and females. Females between 14 and 18 require 46 g of protein daily while males between the same age need 52 g. Women over 19 need 46 g of protein, and men in the same age bracket require 56 g of protein each day. Protein sources include beans, nuts, meat, seeds, dairy and legumes.

Caloric Requirements

Males typically have more muscle mass and less body fat than females of the same age. Most males require more calories than most females daily to fuel their metabolism. Sedentary males between 19 and 30 require 2,400 calories daily while females need 2,000. Inactive males between 31 and 50 require 2,200 calories while females need 1,800 each day. Sedentary males over 50 require 2,000 calories while females of the same age need 1,600 calories to meet their daily needs.

Iron Needs

Iron is a nutrient that works with protein to synthesize hemoglobin, which helps transport oxygen throughout your body. During menstruation, females lose iron. Low iron levels may cause iron-deficiency anemia, a condition that leads to feelings of fatigue and weakness. Females 14 to 18 require 15 mg of iron a day while males need 11 mg. Females 19 to 50 need 18 mg of iron daily, and males over 19 require 8 mg. Females over 51 require 8 mg of iron each day. Sources of iron include fortified cereals and breads, liver, organ meats and dark green vegetables.

Exercise Effects on Cholesterol

The results of the Atherosclerosis Risk in Communities study, published in the August 2009 edition of "The Journal of Lipid Research," reveal exercise's effect on the cholesterol of males and females who participated in the research. The University of North Carolina-Chapel Hill study discovered that white females who did at least an hour of moderate cardio exercise a week lowered their LDL cholesterol, or bad cholesterol, level by 4 mg/dL. African-American women who did the same amount of exercise experienced a 10 mg/dL decline in their HDL level.

The study showed no decrease in the cholesterol levels of men. While more research is necessary to determine the exact cause of cholesterol decline, the study researchers believe hormonal differences between males and females may play a key role.

Societal Expectations

The President's Council on Physical Fitness and Sports reports that societal norms and pressures associate athleticism with males and that current norms do not fully encourage females to be active and participate in sports. Additionally, the council says increases in estrogen levels during puberty contribute to higher body fat in females, which may serve as a deterrent for exercise and contribute to a sedentary lifestyle for females during their teen years.