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Nutri&onal Considera&ons for Female Athletes
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To cover
• Doesdietimpactperformance?• Therisksofinsufficientnutri6onalintake• Availableenergy• Anaemia• Lowbonedensity• Alcohol• Ques6ons
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Does diet impact performance?
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Requirements above normal popula&on
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The risks of insufficient nutri&onal intake
• Poorperformance• Increasedincidentofinjury• Slowinjuryrecovery• Comprisedimmunesystem• Delayeddevelopment• Disturbedmenstrualcycle• Lowbonedensity• Increasedriskofanea6ngdisorder
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Available energy
Dietaryenergyintake–exerciseenergyexpenditure
=Dietaryenergyavailableforotherbodyfunc6onsaHertraining
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Olga Korbut
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Calorie requirements
BasalMetabolicRate(Harris–Benedictequa6on,women)
655.1+(9.563xweightinkg)+(1.850xheightincm)–(4.676xageinyears)
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Calorie requirements BasalMetabolicRate(Harris–Benedictequa6on)Women655.1+(9.563xweightinkg)+(1.850xheightincm)–(4.676xageinyears)Plusli[letonoexerciseBMRx1.2Individualised:BMR+caloriesexpendedindailyac6vity+caloriesexpendedduringtrainingexercise1-3days/weekBMRX1.375exercise3-5days/weekBMRX1.55exercise6-7days/weeksBMRX1.725exercisetwice/dayorintenseexerciseBMRX1.9
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Iron
• Essen6alfortranspor6ngoxygen• Anaemiaisverycommoninfemaleathletes• RNI14.8mg
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Sources of iron
-Redmeatisthemosteasilyabsorbedsourceofiron.Whitemeat,par6cularlydarkwhitemeatfromturkey,alsocontainsgoodironlevelsandismoreeasilyabsorbedthatvegetariansources.- Vegetariansources
- Driedfruit,beansandlen6ls,nutsandseeds,andleafygreenvegetables
- Tomaximizeironabsorp6on,consumefoodscontainingvitaminCatthesame6me.
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Iron-rich foods
Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female
Tahinipaste 10.6 14.8 139.6
Sesameseeds 10.4 14.8 142.3
Quinoa,raw 7.8 14.8 189.7
Sunflowerseeds 6.4 14.8 231.3
Oatcakes 4.5 14.8 328.9
Driedfigs 4.2 14.8 352.4
Raisins 3.8 14.8 389.5
Rumpsteak,grilled,lean 3.6 14.8 411.1
Driedapricots 3.4 14.8 435.3
Soyabeans(cooked) 3 14.8 493.3
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Iron-rich foods
Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female
Springgreens,raw 3 14.8 493.3
Beefmince,cooked 2.7 14.8 548.1
Prunes,readytoeat 2.6 14.8 569.2
Len6ls,red(cooked) 2.4 14.8 616.7
Sardines,6nnedinoil,drained 2.3 14.8 643.5
Beefmince,extralean,cooked 2.3 14.8 643.5
Watercress 2.2 14.8 672.7
Lambloinchops,grilled 2.1 14.8 704.8
Lambmince,cooked 2.1 14.8 704.8
Spinach,raw* 2.1 14.8 704.8
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Iron-rich foods Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female
Redkidneybeans(6nned) 2 14.8 740.0
Curlykale,boiled 2 14.8 740.0
Springonions,raw 1.9 14.8 778.9
Lambleg,roasted 1.8 14.8 822.2
Spinach,boiledfromfrozen 1.7 14.8 870.6
Newpotatoesinskins,boiled 1.6 14.8 925.0
Chickpeas(6nned) 1.5 14.8 986.7
Bakedbeansintomatosauce 1.4 14.8 1057.1
Peppers 1.2 14.8 1233.3
Tofu(steam-cooked) 1.2 14.8 1233.3
Turkey,roasted,darkmeat 1.2 14.8 1233.3Chicken,roasted,lightmeat(notbreast) 0.7 14.8 2114.3
Chickenbreastgrilledwithoutskin 0.4 14.8 3700.0
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GeIng iron in to your diet
- Addseedsanddriedfruittoyourbreakfast- Eatoatcakeswithseed/nutbu[erforsnacks- Carryraisinsanddriedapricotstohaveto‘iron-enhance’lunchesormealson-the-go
- Includebeans/pulsesindailyfoodchoices- Addsesameseedstochickens6r-fries- Topsaladswithseeds(dressthemfirstthentopwithseeds)- Eatgreenleafyvegetables(finelychoppedwillmakethemappearlessvoluminous)
- Notforgelngsteak
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Iron-rich foods
Food/Ingredient Ironmg/100g RNImg/FemaleTotalgrequired-Female
Branflakes 24.3 14.8 60.9
SpecialK 23.3 14.8 63.5
SultanaBran 18.2 14.8 81.3
Cheerios 11.9 14.8 124.4
ReadyBrek 11.9 14.8 124.4
Weetabix 11.9 14.8 124.4
All-bran 8.8 14.8 168.2
FruitnFibre 8.8 14.8 168.2
Cornflakes 7.9 14.8 187.3
Crunchynutcornflakes 7.9 14.8 187.3
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Calcium
• Lowbonedensityiscommoninfemaleathletes• RNI700mg
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Sources of calcium
- Dairyincludingmilk- Tinnedfishwithbones- Greenleafyvegetables- Nutsandseeds- Driedfigs
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Calcium
Food/Ingredient Calciummg/100g RNImgTotalgrequired-Female
Parmesan 1025.0 700 68.3
Edam 795.0 700 88.1
Cheddar 739.0 700 94.7
Tahinipaste 680.0 700 102.9
Sesameseeds 670.0 700 104.5
Sardines,6nnedinbrine,drained 540.0 700 129.6
Tofu,steamed 510.0 700 137.3
Feta 360.0 700 194.4
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Calcium
Food/Ingredient Calciummg/100g RNImgTotalgrequired-Female
Anchovies,6nnedinoil,drained 300.0 700 233.3
Salmon,6nnedwithbones 300.0 700 233.3
Brie 256.0 700 273.4
Pilchards,intomatosauce 250.0 700 280.0
Figs,dried 250.0 700 280.0
Almonds 240.0 700 291.7
Springgreens,raw 210.0 700 333.3
Yoghurt,wholemilk 200.0 700 350.0
Brazilnuts 170.0 700 411.8
Watercress 170.0 700 411.8
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Calcium
Food/Ingredient Calciummg/100g RNImgTotalgrequired–Female
Kale,boiled 150.0 700 466.7
Hazlenuts 140.0 700 500.0
Co[agecheese 127.0 700 551.2
Skimmedmilk 122.0 700 573.8
Semi-skimmedmilk 120.0 700 583.3
Wholemilk 118.0 700 593.2
Singlecream 89.0 700 786.5
Springgreens,boiled 75.0 700 933.3
Broccoli 40.0 700 1750.0
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GeIng calcium in to your diet
- An88gpor6onofedamora94gpor6onofcheddarwillgiveyouyourdailycalciumrequirement
- 16nofsardineswillgiveyou¾ofyourdailycalciumrequirement- 175gofyoghurtwillprovideyouwith50%ofyourcalciumrequirement.- Carrydriedfigs,almondsandbrazilnutsto‘calcium-enhance’yourlunchesoron-the-gomealsortohaveassnacks
- Amealoftofu,s6r-friedwithgreenleafyvegetablesandsesameseedsiscalcium-rich
- Makeyourowncalcium-rich‘Nutella’bycombininghazelnuts,sesameseeds,darkchocolate,coconutoilandoliveoilandspreadonbreadorcrackers.
- Makeyourown‘raw’calcium-ballsbycombiningfigs,nuts,seeds,andcoconutoil
- Makeyourownhummusby‘processing’chickpeas,tahinipasteandoliveoil
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Vitamin D
• Calciumabsorp6onplusmuchmore!• Mainsourcethesun• Foods–oilyfish,eggs• Dailysupplementof10ųg• Informedsportwww.informed-sport.com
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4 reasons to not drink or significantly reduce alcohol intake
1)consump6onofalcohol24hourspriortoexercisingreducesperformanceby11%2)alcoholreducesmusclesynthesisratesplusreducestestosteroneproduc6onwhichislinkedtototalmusclesmass3)alcoholconsump6onincreasesthelikelihoodofsportsrelatedinjury,withaninjuryincidenceof54.8%indrinkerscomparedwith23.5%innondrinkers.4)Alcoholisadiure6cwhichcausesdehydra6onandelectrolyteimbalance.5%dehydra6onreducesperformanceby30%.
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Summary
• Ensuresufficientavailableenergytosupportbodyfunc6onsandperformance• Thinkironwitheverymealandsnack• Keepbonedensityhigh–calciumandvitaminD• Alcoholsignificantlyimpactsperformance
CarbohydrateandproteinrequirementstobecoveredTuesday25thOctoberPerformanceandRecoveryforEnduranceSport
Monday31stOctoberPerformanceandRecoveryforPowerandStrengthSports
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About
FrancesCarrollDipIONNutri6onalTherapyREPSLevel3PersonalTrainer
francescarroll.co.uk
HelenMoneyBScHumanNutri6on
PGCAppliedSportsNutri6onhelenmoneynutriFon.com