WOMEN’S T R A I N I N G

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nly recently has significant research been undertaken into specific nutritional advice for the female athlete, since the majority of historical studies are based on males. In all honesty, many of the recommendations are the same across both genders, so here we’ll focuses on the most important differences coupled with practical take-homes for the female reader.

OMONITOR ENERGY INTAKE

With the pressure to be lean in endurance sports and society,

Jesse is a nutrition and lifestyle coach and personal trainer, specialising in female health and performance. She is one of the expert coaching team at Her Spirit.

women are more likely to experience poor body image and poor relationships with foods, engaging in fad dieting and restricting calories.

Juggling work and looking after family members often compounds this as women are more likely to skip meals, reaching for snacks on the go. The consequences of insufficient energy and nutrient intake then affects not only health, but also the athlete’s performance and recovery.

When energy expenditure from a high training load isn’t matched by calorie intake, low energy availability (EA) can occur. The body’s then unable to support healthy living. At worst, this leads to menstrual dysfunction, eating disorders and low bone density, termed the Female Athlete Triad.

Thankfully, there are a number of proven preventative measures. These include:

Track food intake and exercise. If necessary, monitor weight

changes and adjust your intake accordingly. Consult a sports dietitian for assistance.

Track menstrual cycle and monitor changes.

Don’t start a diet when training volume’s increased. It’d be wise to plan fat loss with the help of a sports dietitian and carried out off-season when training volume’s lower.

Plan meals and snacks to maintain a regular eating pattern.

PACK IN THE PROTEIN

Women are more likely to consume insufficient protein than men. The recommendation is 1.2-1.6g per kg of bodyweight per day and can be met by consuming a palm-sized portion at each meal. Complete proteins that include the amino acid leucine – responsible for muscle growth and repair – are largely derived from animal products but can also be obtained

in a vegan diet providing that there’s variety in protein sources. You can supplement with both whey protein and vegan blends that contain leucine.

A recovery shake containing protein and carbohydrates is a beneficial addition to your fuelling routine, especially after a hard session or if you’re in a rush, resulting in meals being skipped. Also note that female protein requirement increases as you reach the menopause.

Our in-house chef, Kate Percy, serves up four delicious proteinpacked meals on page 81. (These are for women and men!)

MICRONUTRIENT NEEDS

Sufficient levels of vitamin D and calcium can reduce the risk of poor bone density. Vitamin D’s wellknown for being synthesised in the skin by sun exposure, but you can also consume moderate levels from foods like fatty fish and mushrooms; that said, a vitamin-D3 supplement’s recommended during the winter months. Calcium’s found in dairy- and plant-based foods, such as cow’s milk, green leafy vegetables, fortified milks, some legumes and sardines.

One final one: strenuous training, menstruation and low energy diets put female athletes at a higher risk of iron deficiency, so regularly include foods such as meat, seafood and legumes coupled with vitamin-C rich foods for better absorption.

NUTRITIONAL PERIODISATION

We showed last month that tracking monthly menstrual cycles is a good way to maximise your training gains. It’s also nutritionally a wise idea. During the follicular phase (days one to 14), women are capable of training at a higher intensity and for longer, though this may not be the case if suffering from heavy bleeding. The knock-on effect is increased carbohydrate intake.

The mid-to-late luteal phase (days 16-28) is when many women experience varying degrees of premenstrual syndrome (PMS), leading to an increased appetite, cravings, changeable mood and reduced energy levels.

When it comes to food, you should consume higher levels of vitamin D; magnesium from green vegetables and wholegrains; and B vitamins from fortified foods, eggs, milk, nuts and pulses. All of these are associated with lower PMS symptoms. Also, the leucine content in branched-chain amino acid (BCAA) powder may help mitigate low moods and energy levels caused by reduced serotonin and dopamine levels.

SUPPLEMENT SPEED

This leads us to supplementation. Supplements for the female athlete don’t differ hugely to that of men with a few exceptions. As we’ve mentioned, vitamin-D deficiency’s common across the world and supplementation of 400 IU units is recommended by the NHS. However, there’s increasing evidence that this is insufficient for the female athlete and a much higher dose is more beneficial.

Iron supplementation is only advisable following a positive test for deficiency and should be done under medical supervision. Regular testing for the high-performance female athlete is advisable.

Magnesium is also deficient in the developed world. Although easy to obtain in the diet, highly active women should consider supplementation to protect and regulate bodily functions, as well as protecting muscle and nerve function. It’s also associated with a good night’s sleep.

With the right knowledge and application, women can take their performance to another level. That said, always be cautious with restricting energy and food groups, and competing athletes should consult sports dieticians to help optimise nutritional strategies.

“A recovery shake is a beneficial addition to your fuelling routine”

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