Participation in sports, girls and young women has increased in recent decades: a 560 percent among high school students by 1972 and 990 percent of college students, according to the Women’s Sports Foundation. Highly engaged athletes run and play football, basketball, water ball and other demanding sports that require strong bodies.
But many women do not eat enough to meet the physical demands of these sports, scientists say they are exposed to health risks that can last a lifetime.
These athletes are essentially undernourished. The risk is exposed to the appeal of the syndrome of the triad of the female athlete as it involves three symptoms tend to be: irregular menstrual cycles, low power, and low bone density.
How should an athlete eat to achieve all these goals? First, you must eat enough calories every day. The calories are equal in energy, not too overweight. This means eating more than 40 calories per kilogram of body weight per day or 20 calories per pound. Therefore, an athlete weighing 120 pounds needs more than 2,400 calories a day. This is the minimum amount of calories you need to maintain your health and performance. That women exercise regularly they can consume multivitamin. Because it will manage you’re demanding nutrition.
Since weight gain is often a problem, the athlete must first make sure that he eats more of this amount each day and then observes his weight. If she’s a few pounds, she should not worry! It only shows that she did not eat enough before. The extra calories will actually help improve your performance, which is your ultimate goal.
In addition, all athletes must exceed by at least 6 g of carbohydrates (sugars and starch) per kilogram per day, or 3 grams per pound, and 1.4 grams of protein per kg per day, or 0, 7 grams per pound. An athlete who weighs 120 pounds (needs more than 2400 calories a day), should consume 360 grams of carbohydrates and 84 grams of protein a day. Since each gram of carbohydrates and protein provides four calories, these amounts are not equal to 1800 calories. The rest can be filled with healthy fats, carbohydrates or protein.
A good example is a nut butter sandwich (peanut, soy, sunflower, etc.) and whole grain jelly. It is an excellent sport meal thanks to carbohydrates, quick-acting sugars in gelatin and long-lasting starches in bread and protein in walnut butter. In addition, the fats in nut butter are “good” fats that your body really needs. Meat is an excellent source of protein and beans are a good source of carbohydrates and protein. On the other hand, a piece of cake is not a good choice because it has calories, carbohydrates, and bad fats, but hardly any protein.
Two criteria: 1) vegetarians and vegans should consult a sporadic dietary adviser for good nutrition, and 2) post-workout meals should contain about 6 grams of carbohydrate/pounds and 0.1 grams of protein/pounds.
Many different combinations can be used, and each athlete has to experiment with several foods to find the ones that work best. Good food, work well!
Macronutrients for Women
Macronutrients diet is the principle daily intake to meet (or macros, as they call it good-looking children) proteins, carbohydrates and fats are the most important part of losing weight. These are the three main nutrients that provide calories that your body can use, says Lauren Antonucci, R.D., founding director of New York Energy Nutrition. After those in the diet, if a food is your daily allowance of macros, you can eat and lose weight, but it is true?
You need an Girl Athletes
The calories come in various forms. The main types are carbohydrates, fats, and proteins.
Carbohydrates (carbs) are the biggest source of calories in your body. Simple carbs are easier to break for your body. They provide boosts of fast energy. Complex carbohydrates take longer to break your body. They are a better source of energy over time. Complex carbohydrates in whole grain products are the most nutritious. Examples include whole grain, potatoes, brown rice, oats, and beans. Doctors recommend that 55% to 60% of daily calories come from carbohydrates.
Fat is another important source of calories. In small amounts of fat is an important source of fuel. It is used for other functions, such as good skin and hair. Do not replace carbohydrates in the diet with fat. This can delay because your body has to work harder to burn fat for energy. Fats should not represent more than 30% of daily calories. If possible, choose unsaturated fats, such as olive oil and nuts. These are better for your health than saturated fats and trans. too many fat or bad types can lead to health problems. You can increase your bad cholesterol (LDL) and increase the risk of heart disease and type 2 diabetes.
Protein should be 10% for the remaining 15% of daily calories. Proteins are found in foods such as meat, eggs, milk, beans, and nuts. Some athletes think they consume large amounts of protein. Although protein muscle helps, high doses do not help you grow. Over time, too much protein can affect your health. The digestive process can put pressure on the liver and kidneys.