Login or Register

Calorie & Nutrition Needs for Female Athletes

Aug 25, 2011 | By Jeremy Hoefs
Calorie & Nutrition Needs for Female Athletes
Photo Credit Siri Stafford/Lifesize/Getty Images

Athletes know the importance of their nutrition plan and how it can enhance overall performance and training. But not every athlete is built the same. For example, female athletes have different calorie and nutrition needs than male athletes. By customizing a nutrition plan based on the individual needs of the female body, you can maintain energy during training sessions while promoting a quick recovery and an overall healthy lifestyle.

Calorie Demands

Calorie demands for female athletes change according to various factors such as age, activity level and training intensity. Despite these factors, the overall goal of daily caloric intake is to maintain a healthy body weight that supports optimum performance. As a result, monitor your body weight continually throughout the season so you can adjust caloric intake accordingly. Consuming the right number of calories allows you to train harder, recover quicker and reduce the potential for injuries.

Macronutrient Breakdown

A general guideline for macronutrient content is to consume about 55 to 60 percent of your calories from carbohydrates, 30 percent from fat and then 10 to 15 percent from protein. You can adjust these percentages to match your individual training program and fitness goals. For example, you may need to increase protein content if you need to add body weight or increase strength. Consume a variety of foods that include whole grains, fruits and vegetables for carbohydrates, chicken fish and lean meats for protein and nuts and seeds for a source of healthy fats.

Additional Nutrients

The female body requires additional nutrients to support healthy body functions while maximizing performance. Two of the most important nutrients for female athletes are calcium and iron. Iron is an essential mineral that supports energy levels and can be lost through sweat during workouts. Calcium is another mineral that is responsible for healthy muscle function and healthy bone mass. Deficiency is these nutrients poses a significant health risk for female athletes.

Professional Consultation

Consult with a sports nutritionist to formulate an individualized nutrition plan based on your caloric demands and personalized needs. The individualized plan will not only maximize your training efforts with improved performance; it will also lay the foundation for a lifetime of health and wellness. You can use the nutrition plan as you work with your team of coaches, including the coaching staff, strength coach and head trainer.

References

Article reviewed by DanL Last updated on: Aug 25, 2011

Must see: Photo Galleries

Member Comments