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Dietician Brooke Schohl is back again with some nutrition tips, this time for the ladies in our community. Over to you Brooke..
"}},"slug":"fuelling-tips-for-female-endurance-athletes","blogTags":"Nutrition","featuredPost":false,"author":{"name":"Brooke Schohl","slug":"brooke-schohl","facebookHandle":"https://www.facebook.com/brooke.schohl","twitterHandle":"https://www.twitter.com/fueltothefinish?lang=en","instagramHandle":"https://www.instagram.com/gritsportsnutrition/","linkedInProfile":"https://www.linkedin.com/in/brooke-schohl-ms-rd-cssd-a5881724/","stravaProfile":null,"bio":{"childMarkdownRemark":{"html":"Brooke Schohl is a Registered Dietitian who has a BA qualification in Communication, and a BS and MS in Nutrition from Arizona State University.
\nShe's the owner of Grit Sports Nutrition in Bozeman, MT & Scottsdale, AZ after she opened the doors in 2012 and has been an integral part of the endurance sport community ever since, particularly in the running, ultra running, cycling and triathlon arenas.
\nBrooke is passionate about working collaboratively with athletes to develop simple, effective fuel plans for peak performance, as well as being one of the OG Precision Hydration Sweat Testers.
\nShe is an avid athlete herself, with 17 years of running races and triathlons under her belt. She recently raced the Boston Marathon, and will be making her return to the 70.3 distance this summer, as well as tackling her first 50K ultra.
"}},"title":"Sports Dietitian","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/1IRQ9Ryff30JlM2DQok7ux/b02c1bc70380f35655a464c06fd6b2a5/BrookeSchohl.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/1YUaZHTQGd6D6ifMXOpk5E/4aa8c6ae928a507c89ca8d1afc9d8da1/fuelling_tips_for_female_athletes.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"Dietician Brooke Schohl is back again with some nutrition tips, this time for the ladies in our community. Over to you Brooke... Thanks Dave! When it comes to…","html":"Dietician Brooke Schohl is back again with some nutrition tips, this time for the ladies in our community. Over to you Brooke...
\nThanks Dave! When it comes to endurance sports, we all know that fueling up right is really important. The right fuel plan can increase energy levels, improve body composition, and boost your performance to the next level. Athletes who pay close attention to their intake, and strive to consume a clean diet of healthy, natural foods have a leg-up on the competition.
\nThere are some differences between men and women though and it makes sense to take these into consideration when refining your strategy. Don’t be left in the dark, follow these women-specific guidelines ladies!
\nFemale athletes have a higher risk of becoming deficient in iron, calcium, B vitamin, and zinc. These nutrients are responsible for building bone and muscle, as well as being involved in energy production; all of which are obviously essential to athletes. Iron insufficiencies often occur due to menstrual losses, and can lead to fatigue, and low energy metabolism. Try to follow the philosophy of 'food first, supplements second' when preventing or addressing nutrient deficiencies though. Here are some guidelines on how much to take in and where from:
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Inadequate daily caloric intake is more common among female athletes than males, especially in sports that encourage a lean physique (like running, triathlon and cycling). By setting daily caloric intake too low, your energy levels and performance can be negatively impacted.
\nThe Female Athlete Triad is a syndrome of 3 conditions that results from inadequate energy intake: energy deficiency, amenorrhea, and bone loss/osteoporosis.
\nCaloric requirements change over the course of a season. Meet with a sports dietitian to ensure you are getting enough calories and the right balance of carbohydrates, fat, and protein. Find that balance between looking great and performing at your highest level!
\nAthletes require more protein than their non-athlete counterparts – you must repair muscle tissue damaged during exercise and you also have a higher amount of lean muscle mass to support.
\nFemale athletes who are restricting their energy intake or follow a vegetarian/vegan diet are more likely to be deficient in protein. Protein requirements are the same for male and female endurance athletes (1.2-1.8 g/kg/d), but women often have a harder time meeting the minimum recommendations due to dietary restrictions or preferences.
\nNo matter the type of diet you follow – carnivorous, vegetarian, vegan – there are plenty of protein sources available to meet minimum daily goals. Calculate your minimum protein requirement and ensure you are meeting this number on a daily basis.
\nProtein-rich foods include chicken, turkey, seafood, beef, pork, eggs, beans/lentils, tofu, dairy products, nuts/seeds, and vegetables.
\nYou're a strong woman; an endurance athlete! Make sure you stay this way by consuming all of the nutrients you need on a daily basis. Pay close attention to iron intake, protein intake, and total energy intake!
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