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Gender-Specific Diet Stuff...

Wednesday, 08 April 2015 00:10

By Brooke Schohl (usatriathlon.org)

When it comes to endurance sports, you know that fueling well is hugely important. The right fuel plan can increase energy levels, improve body composition and boost performance to the next level. Athletes who pay close attention to their intake, and strive to consume a clean diet of healthy, natural foods have a leg up on the competition.

There are some sex-specific fueling strategy differences between men and women, though. Which makes sense — we have unique anatomies, different nutrient requirements and diverse fueling habits.

Don’t be left in the dark, follow these women-specific guidelines for this year’s race season, ladies!

Ensure You Are Getting Enough Vitamins and Minerals

Female athletes like you are at higher risk for iron, calcium, B vitamin and zinc deficiencies. These nutrients are responsible for building bone and muscle, as well as being involved in energy production; all of which are essential to athletes. Iron insufficiencies occur commonly due to menstrual losses, and can lead to fatigue and low energy metabolism. Follow the philosophy of food first, supplements second when preventing or addressing nutrient deficiencies....

- Iron-rich foods (minimum of 18 mg/day): meat, dried beans, fruit and leafy green vegetables.
- Calcium-rich foods (1,000 mg/day): dairy products, leafy green vegetables and beans
- B vitamin-rich foods (varies): chicken, meat, tuna, eggs, milk, yogurt, spinach, mushrooms, oranges, apples, potatoes and peanut butter
- Zinc-rich foods (8 mg/day): meat, shellfish, oysters and whole grains....READ MORE