Do you know about - Nutrient Requirements of Women in Sport
Egg Donation Requirements! Again, for I know. Ready to share new things that are useful. You and your friends.Female and male athletes reply to training in a fairly comparable way. As volume and intensity of training increases, so does aerobic capacity and hence performance. Body compound tends to change, whether male or female, indicating that physiologically, we are all beyond doubt quite similar.
What I said. It isn't outcome that the real about Egg Donation Requirements. You read this article for information about what you wish to know is Egg Donation Requirements.How is Nutrient Requirements of Women in Sport
Nutritionally speaking, fuelling of training is similar too. Regardless of the sport in question, power intake must match power output in order to fuel training and recovery. For durability athletes, carbohydrate intake needs to equate to approximately 7-10g per kg/bwt (or 4g per lb/bwt). If it doesn't execution tends to suffer, and fatigue creeps in.
It is important for any athlete, regardless of gender, to train and compete with optimum fuel reserves, and, of procedure be well hydrated.
Despite seemingly parallel training responses and "fuel" requirements between males and females, women engaged in regular exercise, and especially those with demanding training and competition schedules have quite unique nutritional needs.
These extra needs often mirror a singular time in a female's sexual development, or during one of the many hormonal changes, which govern a women's life. Dramatic hormonal shifts start quite unique metabolic and chemical changes within the body that query definite nutrients. Needs convert as a female enters her pubertal years (onset of menarche), during her reproductive years and during pregnancy, and then at the stage that marks the end of pregnancy (menopause). Disruption in a female's normal menstrual functioning (e.g. Amenorrhoea) may originate increased requirements in macro and micronutrients (e.g. Calcium, magnesium, vitamin K, protein and requisite fatty acids). The Bnf's briefing paper, nutrition and Sport, reports increased calcium requirements in amenorrhoeic women, and advises all female athletes to pay attention to energy, calcium and iron intakes (1). Vitamin K supplementation has been shown to enhance markers of bone metabolism in a small group of amenorrhoeic female elite athletes (2). Vitamin K functions in the synthesis of calcium-binding proteins.
Iron and calcium requirements of the female athlete
The two main nutrients that require most attention are the minerals iron and calcium.
Levels of iron in the body are particularly important given iron's role in many enzyme functions and it's basal role in the formation of haemoglobin (75% of total body iron is in this form) and as a constituent of myoglobin (the O2 carrying material that functions inside the cells).
Iron performs the fantastic performance of transporting oxygen from the lungs to the mitochondria within muscle cells - vital for the athlete.
Females have a higher rate of iron loss than men in general via blood loss straight through menstruation, as well as during pregnancy and childbirth. This creates a higher iron requirement in women generally.
An athlete's iron status (measured by levels of blood haemoglobin, haematocrit attention and plasma ferritin levels) may added be compromised due to a whole of factors directly linked to training. These have been identified as bleeding within the digestive system, inadequate diet and poor iron absorption, loss of iron straight through heavy sweating, red blood cell breakdown due to trauma created by safe bet high-impact activities (e.g. Long-distance running), and even over-frequent blood donation.
Iron-deficiency anaemia (haemoglobin levels below 12g/dl) has a major impact on execution and immune status. It decreases aerobic capacity and endurance, induces fatigue, and lowers resistance to infection.
It has not yet been clearly established whether iron depletion (low ferritin concentrations and reduced bone marrow iron) negatively affects performance, but beyond doubt low ferritin is not something to be ignored. Many however, propose changes in plasma ferritin attention are due to whether heavy training, or as a response to inflammation, and low blood haemoglobin in some athletes is plainly due to plasma volume expansion.
Assessment of iron status in athletes is clearly not straightforward. Taking into inventory measured indices of iron status, personel dietary habits, digestive function, menstruating patterns and other requisite factors should help decide the impact iron status may be having on a singular individual's performance. It is fair to say that in some cases, borderline measurements or those at the lower end of "normal" are often clinically significant, and iron supplementation produces noticeable improvements in iron status and execution (3).
The use of iron supplements at this point may also preclude the amelioration of full blown iron-deficiency anaemia in some female athletes, which is often when "re-pletion" is most difficult, especially via diet alone.
Inorganic forms of iron (e.g. Ferrous sulphate, ferrous gluconate) are notoriously poorly absorbed, and often cause gastrointestinal problems such as constipation. More importantly, they often fail to raise Hb levels. Where iron supplementation is deemed acceptable (i.e. Anaemia), serious observation should be given to using new "food-form" iron supplements. Food-form iron is a version of iron that has been grown into yeast cells, and the absorbability of yeast-based iron is much closer to haem-iron. It also produces little or no uncomfortable side effects.
Calcium
National surveys have consistently reported low calcium intake is young and adult females (4, 5, 6), as well as female athletes (2, 7).
This is ordinarily due to low power intakes, fad diets, or poorly planned vegetarian and vegan diets. Inadequate calcium intake and consequently poor calcium status is compounded by diets that comprise high phosphorous, high salt and high caffeine food and drink. These have a negative impact of calcium balance, due to an growth in urinary calcium urination (8).
Calcium and bone health
About 60% of adult bone is laid down during adolescence (9), when calcium deposition is at it's highest (10). This is due to increases in the hormones oestrogen, growth hormone and calcitriol. Mechanisms are put to work that lead to an overall stimulation of bone cell output and maturation. Bone resorption is out-weighed by bone deposition, important to an growth in overall bone mineralisation. There seems to be a requisite 4-year period during immature years, from the ages of about 11-15 years, during which time most of the total gain in bone mineral density (Bmd) and content (Bmc) is accumulated (9).
Peak bone mass is a major determinant of osteoporosis in later life, so construction the largest bone mass inherent is one of the most important strategies to safe against osteoporosis in later life (11).
Females in the Uk, aged 19-50 years, are belief to need at least 700mg calcium daily in order to meet the demands for calcium deposition in bone. Recommendations are lower than in most other industrialised countries and it has been suggested that 11-18 year olds require 1200-1500 mg/day to optimise peak bone mass (12).
Numerous well-controlled longitudinal studies have produced consistent safe bet effects of calcium supplementation on Bmd in immature females (13, 14, 15), which suggests that our Uk reference values are sub-optimal.
Female athletes are a dissimilar sub-class all together with regard to calcium needs. Up to 400mg of calcium has been shown to be lost (in males) via sweat alone, from a 2-hr training session (17), and although Ca losses in females are unlikely to be that high, any female athlete such as marathoners or triathletes training twice a day... Could be at risk of not getting sufficient calcium in the diet to perform a safe bet Ca balance.
Dr Michael Colgan, paramount New Zealand explore scientist believes athletes (both male and female, and especially females with amenorrhoea) need to supplement between 1000-2000mg Ca daily.
Supplementation needs should always be assessed in relation to what is beyond doubt being obtained from the diet. Dietary intake should therefore always be assessed, along with identifying factors that could potentially growth calcium urination - e.g. High sodium and phosphorous diets, high protein diets, and an overall high "acidic" load. Knowledge should also be sought as to the types of calcium ready and their rates of absorption.
The female athlete triad
A major focus in recent years within nutrition and sport for women has been with respect to the "female athlete triad". Components of the triad are disordered eating, amenorrhoea (absence of periods), and osteopenia (as opposed to osteoporosis).
A divulge paper on Bmd data in athletes found osteopenia (as defined as Bmd scores between 1 and 2.5 Sd below the mean of young adults) to be significantly prevalent in those at risk of the female athlete triad. Interestingly, osteoporosis (Bmd above 2.5 Sd below the mean) was relatively uncommon, even in this selected "athletic" citizen (16). This by no means relegates the qoute as any less significant. A diagnosed case of osteopenia in a young female athlete may beyond doubt be a worse scenario in terms of long-term bone health, when compared to a diagnosed osteoporotic in her 60's. An athlete with osteopenia is at greater risk of developing osteoporosis than is an athlete who has normal bone mass.
There is beyond doubt much concern amongst sports dieticians and nutritionists, who are commonly faced with various subclinical eating disorders, or "disordered eating" (a requisite risk factor for female athlete triad).
Disordered eating disrupts menstrual function, and together with intense training schedules, often leads to amenorrhoea, or cessation of periods. A lack of oestrogenic stimulation of bone cells leads to decreased calcium uptake, and over time, loss of bone mass.
Cases such as these do tend to be sport-specific, being confined to sports that whether require a low body mass (martial arts, rowing), where a low body weight is belief to enhance execution (long-distance running, triathlon) and in those sports that requests athletes to be aesthetically pleasing to the eye (ballet, form skating, diving).
Of course, any female, athlete or non-athlete, under stress, or with low self-esteem, a tendency toward perfectionism, or house problems is at risk for "disordered" eating, and a down-regulation of sex hormone production, in favour of stress-hormone production.
Decreasing training intensity and optimising power and nutrient intake must be the key strategies to dealing with any component of the female athlete triad.
Although calcium intake in the diet cannot make up for a lack of oestrogen due to menstrual irregularities, it should be optimised in the diet and by supplementation if necessary, especially if a contributory cause of osteopenia is lack of dietary calcium.
Practical suggestions to growth intake of calcium and iron
· Eat low-fat dairy foods such as skimmed milk and natural yogurt daily
· Add 100g of tofu and sunflower seeds to stir-frys and salads
· Add almonds, dried figs and seeds to morning meal cereals
· Add blanched spinach to scrambled or poached eggs
· Use Tahini (sesame seed spread) on bread and crackers or add a tsp to natural yogurt
· Eat abundance of dark green leaves and leafy vegetables such as kale, broccoli, watercress and spinach- always steam or lightly cook brocolli, kale, cabbage and spinach
· Try soft-bony fish (tinned salmon, sardines, pilchards) as a topping on baked potatoes or wholegrain toast
· Eat vitamin-C rich foods to enhance the absorption of iron (i.e. abundance of fresh fruit and colourful vegetables)
· Be aware of substances that interfere with iron absorption (e.g. Phytates found in bran, and tannin in tea).
Try Not to drink tea and coffee with food
References
1) Briefing Paper (2001) nutrition and Sport. British nutrition Foundation.
2) Craciun Am, Wolf J, Knapen Mhj, Brouns F, Vermeer C (1998) Improved bone metabolism in female elite athletes after vitamin K supplementation. International Journal of Sports treatment 19, 479-484.
3) Matter M, Stiffal T, Graves J et al. (1987) The consequent of iron and folate therapy on maximal exercise execution in female marathon runners with iron and folate deficiency. Clinical Science 72, 415-422.
4) agency of condition (1991) Dietary Reference Values for Food, power and Nutrients. Description on condition and social Subjects 41. London: Hmso
5) Maff, Ministry of Agriculture, Fisheries and Food (1994) The Diet and Nutritional eye of British Adults-further analysis. London: Hmso
6) Hea, condition education Authority (1995) Diet and condition in School-age Children. London: Hea
7) Van Erp-Baart Amj, Saris Whm, Binkhorst Ra, Vos Ja, Elvers Jwh (1989) Nationwide eye on nutritional habits in elite athletes Part 2. Mineral and vitamin intake. International Journal of Sports treatment 10, 11-16.
8) Matkovic V, Ilich Jz, Andon Mb et al. (1995) Urinary calcium, sodium and bone mass of young females. American Journal of Clinical nutrition 62, 417-425.
9) Bonjour J, Theintz G, Bertrand B, Slosman D, Rizzoli R (1991). requisite years and stages of puberty for spinal and femoral bone mass accumulation during adolescence. Journal of Clinical Endocrinology and Metabolism 73, 555-563.
10) Weaver Cm, Martin Br, Plawecki Kl, Peacock M, Wood Ob, Smith Dl, Wastney Me (1995) Differences in calcium metabolism between immature and adult females. American Journal of Clinical nutrition 61, 577-581
11) Christiansen C (1991) Consensus amelioration consulation on Osteoporosis. American Journal of treatment 5B, 1S-68S.
12) National Institutes of condition Consensus amelioration Panel on Optimal Calcium intake (1994) Optimal Calcium intake. Jama 272, 1942-1948.
13) Johnston Cc, Miller Jz, Slemenda Cw, Reister Tk, Hui S, Christian Jc, Peacock M (1992) Calcium supplementation and increases in bone mineral density in children. New England Journal of treatment 327, 82-87.
14) Matkovic V, Fontana D, Tominac C, Goel P, Chestnut Ch. Factors which sway peak bone mass formation: a study of calcium balance and the inheritance of bone mass in immature females (1990) American Journal of Clinical nutrition 52, 878-888.
15) Lee Wtk, Leung Ssf, Wang S, Xu Y, Zeng W, Lau J, Oppenheimer Sj et al. (1994) Double-blind, controlled supplementation and bone mineral accretion in children accustomed to a low-calcium diet. American Journal of Clinical nutrition 60, 744-750.
16) Khan Km, Lui-Ambrose T, Sran Mm, et al. (2002) New Criteria for female athlete triad syndrome? British Journal of Sports treatment 36,10-13.
17) Kiesges, Rc, et al. (1996) Changes in bone mineral content in male athletes. J Amer Med Assoc 276:226-230,
I hope you obtain new knowledge about Egg Donation Requirements. Where you can put to easy use in your everyday life. And just remember, your reaction is Egg Donation Requirements.Read more.. Nutrient Requirements of Women in Sport. View Related articles related to Egg Donation Requirements. I Roll below. I even have suggested my friends to assist share the Facebook Twitter Like Tweet. Can you share Nutrient Requirements of Women in Sport.
No comments:
Post a Comment