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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...

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Detalles Bibliográficos
Autores principales: Deldicque, Louise, Francaux, Marc
Formato: Online Artículo Texto
Lenguaje:English
Publicado: Frontiers Media S.A. 2015
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.
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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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