Nutrition Guide for Collegiate Female Athletes
Why is Nutrition Important?
It is important to focus on the nutritional lifestyle of female athletes as they are in both physically and mentally demanding areas. Due to the pressure from the world to maintain a certain body image, many female athletes do not get the nutrition they need in order to succeed in their specific sport. Women also have different needs than their male counterparts, as there is a focus on how exercise can affect menstruation and the nutrition needed for this, as well as other hormones such as estrogen.
Caloric Needs:
The total caloric intake for athletes is based on the equation TEE = REE*PAL+TEA. The total daily energy expenditure (TEE) is equal to the resting energy expenditure (REE) times the physical activity level (PAL) plus the thermic effect of activity. Female athletes need 2,000 to 5,000 calories depending on their sport.
Carbohydrates
Carbohydrates are extremely important for the body to function. The RDA recommends 130 g of carbohydrates a day in order for the brain and nervous system to properly function. Athletes should be getting 5 to 7 grams of carbohydrates per kilogram of body weight. Grains, vegetables, fruits, and dairy contain the most nutrient-dense carbohydrates. For example, A 150 pound female, 68kg, would be recommended to consume 340 – 476 grams of carbohydrates.
Protein
Protein is needed for building muscle, but more importantly the regulation and maintenance of the body. Proteins help with hormone and enzyme production as well as cell repair. Protein consumption for female athletes is based on a range of 1.2 to 2.0 grams of protein per kilogram of body weight. For example, a 150-pound female, 68kg, would have a recommendation of 81.6 to 136 grams of protein.
Fats (Lipids)
Fats, also know as lipids, are also an essential part of any nutrition diet. Fatty acids can be saturated or unsaturated, and help the body absorb vitamins and minerals. Due to the higher estrogen levels found in women, it has been determined that there is an increase in fat oxidation in female athletes and decreases the carbohydrate dependence, meaning that they break down fatty acids faster. The daily intake for lipids should be 20-35% of the total energy value of foods.
Micronutrient Needs:
Iron: Iron deficiency is very common among female athletes and is usually due to a poor intake of iron-rich foods. These foods include red meats, fortified breakfast cereals, and legumes.
Calcium: The daily calcium intake is 1000 mg/day for adult females aged 19 to 50 years of age. Many women do not meet this standard and are at risk for poor bone density and stress fractures.
Riboflavin (Vitamin B2): Riboflavin is required in greater amounts when females are in high intensity activities like college athletics. The B vitamins help turn carbohydrates into energy sources for the body. Dairy products and whole grains are high in this vitamin.
Folate: This vitamin is found to be consistently low in female athletic diets and is important as it helps create red blood cells. Green leafy vegetables and fortified grains have high folate amounts.
Nutritional needs for female athletes, based on a 2,500 calorie diet:
- 2 cups of fruit
- 3 cups vegetables
- 8 ounces grains
- 6.5 ounces of protein
- 3 cups of dairy
Sample Menu:
| Breakfast – Shake blended of: – 1/2 cup almond milk – 1/2 cup fruit juice – 1 up frozen fruit | Lunch: – 1 egg – 1/2 cup rice noodles – 2 ounces of beef – 1 cup cooked vegetables (variety) | Dinner: – 2 cups green leafy vegetables (salad) – 1/4 cup cooked lentils – 1 1/2 ounces of cut chicken breast | Snacks: – 1 Banana with a tbsp of peanut butter – 1 cup low-fat yogurt – 1 1/2 ounces hard cheese |
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