Sports Nutrition FINAL-Female Athlete

Female athlete triad

Interrelationship between menstrual dysfunction, low bone density, low energy availability

Female athlete kcals rec

1800/day

Menstrual dysfunction

Often amenorrhea (lack of period for 3+ months)

Oligomenorrhea

Irregular period

RED-S

Relative energy deficit syndrome, when women don’t eat enough

Menstrual cycle phases

Menses, follicular, ovulation luteal

Menses

Actual period, 3-7 days

Follicular phase

Low estrogen and progesterone, improved endurance and insulin

Ovulation

Around day 14, when egg releases

Luteal phase

High estrogen and progesterone

PMS

Pre-menstrual syndrome, occurs during late luteal

Pregnancy exercising benefits

Lowers risk of gestational diabetes, lowers risk or hyper tension, healthier baby

Pregnancy needs per trimesters

1: +90 kcals, 2: +287 kcals, 3: +466 kcals,

What tissue increases insulin resistance to prioritize glucose for the fetus

Maternal skeletal tissue

Key micronutrients in pregnancy

Iron, calcium, and vitamin D

Iron

RDA is 18mg/d females, 8mg/day males

Calcium and vitamin D

Essential for bone health

What percent of calcium and vitamin are acquired for peak bone mass

30%, during three years of puberty

What is the average amount of days for menstrual cycle

28

Threshold for low EA in female athletes

< 30 Kcal/kg of FFM/day

EA formula

[(Total EI)-(Exercise EE)]/FFM