By EdySutio
Women have an entirely different body system compared to
males. That is why your, assuming you are a woman with interest in sports,
nutritional needs are different too. And like men, women are also capable of
involving themselves in sports.
Sports nutrition for women is also different. Women involved
in sports and regular exercise have some special nutritional needs. Although
the basic principles of sports nutrition for you and men are similar, you, and
the other women, involved in regular sports activities do have some increased
needs for certain nutrients.
This is because you are prone and at risk of dietary
deficiencies. This does not mean to say that men are completely immune, only
that since women have ongoing cycles inside their body, it is highly imperative
for them to keep nutrients up to be able to prevent disorders.
The key nutritional issues in sports nutrition for women
include calcium and iron. Weight control and eating disorders are also concerns
of sports nutrition for women. You need these nutrients for their body to
perform properly.
There still has been no scientific explanation for this, but
it is in truth that women are very conscious of weight. So having a normal
weight will give you a healthy psychological system.
Calcium is a mineral that plays an essential role in growth.
In sports, muscle and mind coordination is important. It also helps in muscle
contraction and transmission of nerve impulses.
Another area where it is very helpful is in the development
and maintenance of strong bones. It will really play a big part in the sports
nutrition for women.
Having adequate amounts of calcium during your childhood and
adolescence is important for deveoping an optimal peak in bone mass by your mid
twenty’s to your early thirty’s. This will then help you reduce your risk of
acquiring osteoporosis or the thinning of your bones.
Some women who are into sports are at risk of inadequate
calcium intake, while some are at risk of early osteoporosis due to the absence
of appropriate amount of calcium, or an irregularity of their menstrual cycle.
So conclusively, sports nutrition for women should have higher intakes of
calcium.
There is a list of recommended dietary intakes of calcium
for sports women according to their ages. For girls with ages twelve to
fifteen, they must have at least one thousand milligrams of calcium per day.
For teenagers with ages sixteen to eighteen, on the other hand, should have a
normal calcium intake per day, which is eight hundred milligrams. For women who
are having their menstrual periods, they should also take eight hundred
milligrams of calcium a day.
Post menopausal women should have at least one thousand
milligrams per day of calcium, while women who are pregnant and who are also
breastfeeding should have one thousand two hundred milligrams per day.
And, not to be the least, sportswomen who have an absent or
an irregular menstrual cycle, they should have at least one thousand to one
thousand five hundred milligrams in a day. It is detrimental for women to meet
their required calcium intake for normal functioning.
The mineral iron is used in forming hemoglobin, which is
essential in holding the oxygen in the blood as they are being transported to
various parts of the body. It is also an essential nutrient for energy
production and immunity.
Athletes are more prone to iron deficiencies than anyone
else in the world. Women are at a bigger risk because they continually lose
blood as they undergo the cyclical process of menstruation. Plus, strenuous exercises
contribute to the loss of iron through the destruction of red blood cells.
Inadequate iron intake are associated with reduced athletic performance. Sports
nutrition for women require iron in big amounts.
Keeping your body’s fat levels low is the aim of many female
athletes. Excess fats may be detrimental to performance. However, less fat or
no fat at all compromises the energy level of a female athlete. Low energy also
affects your performance, so it is really important that you keep the nutrients
in your body and follow sports nutrition for women for a performance of a
superstar that you have long been searching to experience.
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