Category: female athlete
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Nutrition and bone injuries
Although there are many nutrients that play a role in bone health, the following nutrition factors may help support bone health, and to aid in recovery and healing from bone injuries.
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How Does Heat Affect Female Athletes?
Females have a reduced sweat gland activity compared to males, which limits evaporative heat loss and may cause additional heat stress during exercise.
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Cold Weather Planning for Endurance Athletes
Cold weather – you either love it or you don’t. While it can be a relief to not worry about heat stress, let’s discuss how cold weather can affect your body and exercise.
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Are Women’s Recovery Nutrition Needs Different from Men’s?
Given potential differences in fuel utilization, are women’s post-exercise recovery needs different from men’s? In general, endurance athletes are advised to take in carbs, fluids containing sodium, and a small amount of protein as soon as possible following exercise to restore glycogen and hydration status, and to prevent muscle protein breakdown and increase protein synthesis.
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Women’s Specific Sports Drinks: Are they necessary?
Some claims suggest women may need different sports drink formulas due to metabolic differences related to female sex hormones estrogen and/or progesterone.
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What are multiple transportable carbohydrates and why do I need them?
Previously it was thought that the body could only utilize 1 g of CHO/min (60 g/h) during exercise. However, this was based on research examining a glucose-only solution. When researchers started adding different single CHOs (ie fructose) to the mix, carbohydrate delivery and oxidation rates increased. Research has suggested that multiple transportable CHO vs. single CHO…
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Practical carbohydrate loading for men and women
Consuming adequate energy from all the macronutrients AND a daily carbohydrate intake of 8-12 g/kg-day is likely sufficient to “load” glycogen stores for both males & females.
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Is there evidence for sex-specific carbohydrate loading?
Women experience hormonal fluctuations throughout the menstrual cycle (MC) that can influence glycogen storage and utilization. But what does this mean for female athletes considering carb loading?
INSIDE SPORTS NUTRITION 