2024-08-22 07:09:30
Throughout history, most medical and academic research has focused on the male population. This is also true for studies involving male and female athletes. This is despite the fact that women involved in sports face unique physiological challenges resulting from hormonal changes they experience throughout their lives. These changes affect the body’s nutritional needs, physical capability, and overall health.
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A review article by the International Society of Sports Nutrition compiled findings from studies that have focused on female athletes, in order to clarify and understand the nutritional needs of female athletes and to provide tailored recommendations to help them achieve optimal performance and maintain their health.
There are differences, it is important to address them in nutrition | Photo: Shutterstock
Hormonal Effects on the Female Body
Hormones always play a central role. In women, two hormones that influence metabolism and nutritional needs are estrogen and progesterone. During the menstrual cycle, hormone levels fluctuate, affecting how the body uses food for energy. For example, during certain phases of the cycle, the body tends to burn more fat and fewer carbohydrates. These hormonal changes also affect the metabolic rate, fluid retention in the body, and the need for protein for muscle repair.
Nutrition Tailored to the Menstrual Cycle
Tracking the menstrual cycle and understanding the physiological changes that occur can help female athletes adjust their nutrition to maintain high energy levels and prevent fatigue or injuries. For example, during the luteal phase of the cycle (the phase after ovulation), when progesterone levels are high, the body needs more protein to deal with catabolism (tissue breakdown). Therefore, it is recommended to increase protein intake during this time to assist in muscle recovery and prevent injuries.
The Importance of Energy Availability
One of the central concepts in the article is “Energy Availability.” Energy availability refers to the amount of energy available in the body after accounting for the energy burned during physical activity. When an athlete consumes less energy than she expends, she may enter a state of “low energy availability,” which can lead to hormonal disturbances, compromised physical performance, and an increased risk of injuries. Therefore, it is crucial to ensure sufficient caloric intake and adjust nutrition to the level of physical activity.
Photo: Shutterstock
The Impact of Hormonal Contraceptives
Many women use hormonal contraceptives such as pills, which cause changes in hormonal levels in the body. The article emphasizes that the use of pills may influence metabolism, how the body utilizes energy, and nutritional needs. For example, women using the pill may experience changes in carbohydrate storage in the body and in fat utilization as energy during physical activity. Therefore, it is important that women using the pill are aware of these effects and adjust their nutrition accordingly.
The Importance of Protein in Muscle Recovery
The article highlights the significance of sufficient protein intake post-exercise. Protein is crucial for muscle repair and recovery after physical activity, especially for women who train at high intensities. It is recommended to consume quality protein in regular intervals throughout the day and to adjust protein amounts to the physiological needs of the body according to the menstrual cycle or use of hormonal contraceptives.
Fluids and Minerals
Hormonal changes can also affect fluid retention in the body. During certain times in the menstrual cycle, women may be more sensitive to fluid loss during exercise, making it essential to ensure adequate hydration and tailor fluid intake to the level of physical activity and environmental conditions. Additionally, attention should be paid to the intake of minerals such as sodium and potassium, especially during periods when the body may be losing more minerals through sweat.
Impact on fluids and minerals | Photo: Shutterstock
The Importance of Further Research on Nutritional Supplements for Women
The article emphasizes the need for more research focused on women, particularly in the field of nutritional supplements. Even today, most studies in the field are conducted on men, and the data is utilized for guidelines for women. A better understanding of the various effects of nutritional supplements on women could enhance dietary recommendations and adapt them to the unique needs of female athletes.
Three Supplements That May Be Important for Female Athletes
Caffeine – Known as a performance enhancer in sports, it is one of the most common supplements. The article mentions that caffeine may also be effective for women, but the different effects due to hormonal changes during the menstrual cycle should be considered. It is important to tailor the dosage to individual needs and to check the impact on performance.
Iron – A critical mineral for women, especially given that they tend to lose iron during menstruation. The article emphasizes that women should be aware of their iron intake and adjust their diet or take supplements to prevent anemia, which can negatively affect athletic performance.
Creatine – Creatine is another supplement found to be effective for women. The article notes that creatine can help improve muscle strength and maintain muscle mass. Especially for women during and after menopause, creatine can contribute to maintaining bone and muscle health.
Carefully examine the supplements | Photo: Gundula Vogel from Pixabay
General Recommendations for Performance Improvement
In summary, several general recommendations are provided for female athletes:
• Track the menstrual cycle and understand the body’s changes to adjust nutrition accordingly.
• Maintain sufficient energy availability to prevent fatigue, injuries, and hormonal disturbances.
• Ensure adequate protein intake throughout the day and after workouts to support muscle repair and development.
• Adjust fluid intake based on physical activity levels and environmental conditions.
• Be aware of the effects of hormonal contraceptives and adjust nutrition accordingly.
Conclusion
Proper nutrition and adaptation to the unique physiological needs of women are key to maintaining the health of female athletes and achieving optimal performance. The article emphasizes the need for a deep understanding of the hormonal effects on the female body and provides practical guidelines to improve nutrition according to physiological changes during the menstrual cycle and the use of hormonal contraceptives. By implementing these recommendations, female athletes can enhance their performance, maintain their health, and reduce the risk of injury.