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Recommendations for Healthy Nutrition in Female Endurance Runners: An Update
The purpose of this review is to present the basic principles of a healthy nutrition in female endurance runner enriched by the latest scientific recommendations. Female endurance runners are a specific population of athletes who need to take specifically care of daily nutrition due to the high load...
Autores principales: | , |
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Formato: | Online Artículo Texto |
Lenguaje: | English |
Publicado: |
Frontiers Media S.A.
2015
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Materias: | |
Acceso en línea: | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443719/ https://www.ncbi.nlm.nih.gov/pubmed/26075206 http://dx.doi.org/10.3389/fnut.2015.00017 |
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author | Deldicque, Louise Francaux, Marc |
author_facet | Deldicque, Louise Francaux, Marc |
author_sort | Deldicque, Louise |
collection | PubMed |
description | The purpose of this review is to present the basic principles of a healthy nutrition in female endurance runner enriched by the latest scientific recommendations. Female endurance runners are a specific population of athletes who need to take specifically care of daily nutrition due to the high load of training and the necessity to keep a rather low body mass. This paradoxical situation can create some nutritional imbalances and deficiencies. Female endurance athletes should pay attention to their total energy intake, which is often lower than their energy requirement. The minimal energy requirement has been set to 45 kcal/kg fat free mass/day plus the amount of energy needed for physical activity. The usual recommended amount of 1.2–1.4 g protein/kg/day has recently been questioned by new findings suggesting that 1.6 g/kg/day would be more appropriate for female athletes. Although a bit less sensitive to carbohydrate loading than their male counterparts, female athletes can benefit from this nutritional strategy before a race if the amount of carbohydrates reaches 8 g/kg/day and if their daily total energy intake is sufficient. A poor iron status is a common issue in female endurance runners but iron-enriched food as well as iron supplementation may help to counterbalance this poor status. Finally, they should also be aware that they may be at risk for low calcium and vitamin D levels. |
format | Online Article Text |
id | pubmed-4443719 |
institution | National Center for Biotechnology Information |
language | English |
publishDate | 2015 |
publisher | Frontiers Media S.A. |
record_format | MEDLINE/PubMed |
spelling | pubmed-44437192015-06-12 Recommendations for Healthy Nutrition in Female Endurance Runners: An Update Deldicque, Louise Francaux, Marc Front Nutr Nutrition The purpose of this review is to present the basic principles of a healthy nutrition in female endurance runner enriched by the latest scientific recommendations. Female endurance runners are a specific population of athletes who need to take specifically care of daily nutrition due to the high load of training and the necessity to keep a rather low body mass. This paradoxical situation can create some nutritional imbalances and deficiencies. Female endurance athletes should pay attention to their total energy intake, which is often lower than their energy requirement. The minimal energy requirement has been set to 45 kcal/kg fat free mass/day plus the amount of energy needed for physical activity. The usual recommended amount of 1.2–1.4 g protein/kg/day has recently been questioned by new findings suggesting that 1.6 g/kg/day would be more appropriate for female athletes. Although a bit less sensitive to carbohydrate loading than their male counterparts, female athletes can benefit from this nutritional strategy before a race if the amount of carbohydrates reaches 8 g/kg/day and if their daily total energy intake is sufficient. A poor iron status is a common issue in female endurance runners but iron-enriched food as well as iron supplementation may help to counterbalance this poor status. Finally, they should also be aware that they may be at risk for low calcium and vitamin D levels. Frontiers Media S.A. 2015-05-26 /pmc/articles/PMC4443719/ /pubmed/26075206 http://dx.doi.org/10.3389/fnut.2015.00017 Text en Copyright © 2015 Deldicque and Francaux. http://creativecommons.org/licenses/by/4.0/ This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) or licensor are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms. |
spellingShingle | Nutrition Deldicque, Louise Francaux, Marc Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title | Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title_full | Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title_fullStr | Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title_full_unstemmed | Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title_short | Recommendations for Healthy Nutrition in Female Endurance Runners: An Update |
title_sort | recommendations for healthy nutrition in female endurance runners: an update |
topic | Nutrition |
url | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443719/ https://www.ncbi.nlm.nih.gov/pubmed/26075206 http://dx.doi.org/10.3389/fnut.2015.00017 |
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