| There are many books and manuals out there by | | | | Some women who are into sports are at risk of |
| nutritionists that help to provide the correct diets | | | | inadequate calcium intake, while some are at risk |
| for improving strength and endurance. When | | | | of early osteoporosis due to the absence of |
| looking for a guide be sure to read this article first | | | | appropriate amount of calcium, or an irregularity |
| as it is aimed towards female athletes looking to | | | | of their menstrual cycle. So conclusively, women |
| improve performance. | | | | should have higher intakes of calcium. |
| The body system that a women has is totally | | | | There is a list of recommended dietary intakes of |
| different to that's of males. That is the main | | | | calcium for sports women according to their ages. |
| reason why that a woman who is interested in | | | | For girls with ages twelve to fifteen, they must |
| sports will have a completely different set of | | | | have at least one thousand milligrams of calcium |
| nutritional needs. And just like men, women are | | | | per day. For teenagers with ages sixteen to |
| also more than capable of involving themselves in | | | | eighteen, on the other hand, should have a normal |
| sports. | | | | calcium intake per day, which is eight hundred |
| The sports nutrition for women is different, those | | | | milligrams. For women who are having their |
| that are involved in sports and have regular | | | | menstrual periods, they should also take eight |
| exercise will have some special nutritional needs. | | | | hundred milligrams of calcium a day. |
| The basic principles however are the same for | | | | Post menopausal women should have at least one |
| men and women when it comes to nutrition but | | | | thousand milligrams per day of calcium, while |
| there are small differences. Females who are | | | | women who are pregnant and who are also |
| involved in regular sporting activities will have | | | | breast feeding should have one thousand two |
| more needs for certain nutrients. | | | | hundred milligrams per day. |
| This is mainly due to that fact that woman are | | | | And, not to be the least, sportswomen who have |
| more prone to dietary deficiencies. This is not to | | | | an absent or an irregular menstrual cycle, they |
| say that men are completely immune, this is just | | | | should have at least one thousand to one |
| due to the fact that woman have ongoing cycles | | | | thousand five hundred milligrams in a day. It is |
| taking place inside their body. It is very important | | | | detrimental for women to meet their required |
| to keep the right level of nutrients up to prevent | | | | calcium intake for normal functioning. |
| any disorders. | | | | What is used to help form hemoglobin is the |
| The main nutritional factors in sports nutrition for | | | | mineral iron, this is very important in maintaining |
| women would have to be iron and calcium. | | | | the oxygen in the blood as it is transported to the |
| Another important issue for women is weight | | | | different parts of the body. It is also a very |
| control and eating disorders. Calcium and iron are | | | | important nutrient in helping produce energy and |
| required nutrients to help the body perform at it's | | | | immunity. |
| peak. | | | | Athletes are more prone to iron deficiencies than |
| In saying that though there still has been no | | | | anyone else in the world. Women are at a bigger |
| scientific reason for this, but the simple fact is | | | | risk because they continually lose blood as they |
| that women are overly conscious about their | | | | undergo the cyclical process of menstruation. Plus, |
| weight. By having a normal weight in will help in | | | | strenuous exercises contribute to the loss of iron |
| giving you a healthy psychological system. | | | | through the destruction of red blood cells. |
| Calcium is a mineral that plays an essential role in | | | | Inadequate iron intake are associated with |
| growth. In sports, muscle and mind coordination is | | | | reduced athletic performance. Women will require |
| important. It also helps in muscle contraction and | | | | the nutrient iron in big amounts. |
| transmission of nerve impulses. | | | | Being able to keep the body's fat levels low is |
| Another reason why it is useful is due to the fact | | | | often the main aim of many female athletes. |
| that it will aid in the maintenance and development | | | | Having excess fats can have a negative effect on |
| of strong bones. This play an important part in | | | | performance. However having less fat or none at |
| the nutritional intake that women require. | | | | all can compromise the energy levels of a female |
| Having adequate amounts of calcium during your | | | | athlete. Low energy will affect overall sporting |
| childhood and adolescence is important for | | | | performance, that is why it is so important to |
| developing an optimal peak in bone mass by your | | | | keep the right amount of nutrients in the body. |
| mid twenty's to your early thirty's. This will then | | | | The right sports nutrition for women will aid |
| help you reduce your risk of acquiring | | | | performance in all exercise and sporting activities. |
| osteoporosis or the thinning of your bones. | | | | |