Nutrition remains a key factor for a
runner’s performance.
However, when it comes to males and females, the
‘one-size-fits-all’ rule certainly cannot be applied. Wondering why? The
difference in the body structure and functioning and menstrual blood losses
demand customised nutrition for women, more so for the athletes. Getting the
right quantity of nutrients such as iron, calcium and vitamin D need your
attention.
Calories
Female runners often tend to avoid
calorie-dense foods to lose weight without expert supervision. This may result
in unhealthy and restricted dietary habits, thereby increasing the risk of
energy imbalance, directly affecting their performance. This may also have
long-term serious consequences on menstrual and bone health.
Iron
Iron helps the blood carry oxygen to
the entire body. Menstrual blood losses increase the iron requirements in
women. In addition, vegetarian diets may be unable to provide enough iron from
regular diets. A decline in iron intake may often lead to tiredness, thereby
impacting strength, agility and performance.
Calcium and
vitamin D
Bone health is governed by 2 key
nutrients, calcium and vitamin D, which help support and maintain their density
and strength. Physiologically, the bone density of women differs from men.
Inadequate consumption, lower exposure to sunlight (which helps make vitamin D)
and use of sunscreens can increase the risk of inadequacy in the body. These
along with continuous exercise can actually lead to gradual loss of bone,
affecting performance and increasing the risk of bone-related diseases in the
future.
What can you
do?
• Avoid crash diets: Follow a diet that
will give you just the right number of calories and other nutrients to support
your health and workouts.
• Monitoring is the key: Keep a tab on your iron, calcium and vitamin D levels. Regularly visit your gynaecologist.
• Watch the calories: Get the right calories from complex carbohydrates such as brown rice, chapatti, banana, potato and healthy fats from fish, nuts and seeds. Also, get enough protein from foods such as meat and pulses, milk and milk products.
• Pump up the iron intake: Include iron-rich foods such as green leafy vegetables and meat religiously in your meals. Also, include vitamin C in your diet. Vitamin C helps in the absorption of iron. A few good sources include oranges, amla and lemon.
• Take enough calcium and vitamin D: Consume enough calcium-rich foods such as milk and milk products and vitamin D-rich sources such as eggs and sea foods. In addition, expose yourself to early morning sunlight for about 5 to 15 minutes to load yourself with vitamin D.
• Read the food labels: While buying packaged foods, don’t forget to read the food labels.
• Supplement, if you must: Supplementation can be a good option to help meet your nutrient needs.
• Monitoring is the key: Keep a tab on your iron, calcium and vitamin D levels. Regularly visit your gynaecologist.
• Watch the calories: Get the right calories from complex carbohydrates such as brown rice, chapatti, banana, potato and healthy fats from fish, nuts and seeds. Also, get enough protein from foods such as meat and pulses, milk and milk products.
• Pump up the iron intake: Include iron-rich foods such as green leafy vegetables and meat religiously in your meals. Also, include vitamin C in your diet. Vitamin C helps in the absorption of iron. A few good sources include oranges, amla and lemon.
• Take enough calcium and vitamin D: Consume enough calcium-rich foods such as milk and milk products and vitamin D-rich sources such as eggs and sea foods. In addition, expose yourself to early morning sunlight for about 5 to 15 minutes to load yourself with vitamin D.
• Read the food labels: While buying packaged foods, don’t forget to read the food labels.
• Supplement, if you must: Supplementation can be a good option to help meet your nutrient needs.
Please have a look at our
website www.tamilnadutesthouse.com for further details.
Please call for any assistance at 044-26493005 or +91
7550053005 and mail us to info@tn-th.com
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