Alicia Filley explains why insufficient energy intake is so hazardous for endurance athletes and how to ensure that a lack of calories doesn't dent your performance - or health. For cool down, I’ll either swim, spin, or walk/jog at a very easy effort level until my heart rate comes back down and the lactic acid starts to flush out of my leg muscles. Any treatments considered should be done under the consult of a doctor. Third, women are anatomically smaller than men, which means that our joints and muscles are more compact and can create excessive friction when they rub together during activity. Menopausal symptoms: The reported prevalence of low energy availability (LEA) in female and male track and field athletes is between 18% and 58% with the highest prevalence among athletes in endurance and jump events. The bone mineral densities of the subjects' femoral neck and lumbar spine were measured at baseline and after 2 years. Check out these moves to injury-proof your lower body. Eating calcium-rich dairy products and/or taking calcium supplements can help you make sure that you’re getting the recommended 1,000 - 1,500 mg per day. But as women, we need to take extra care to make sure that we work on core strength development and mobility work that can counteract the anatomical traits that may be working against us. On long, slow runs, it’s easy to fall into bad habits that can lead to overuse injuries, but speedwork can force you to use different muscles and change the way your body moves. Competitive endurance athletes should aim to ingest 1.2-1.4g/kg/d of proteins . Second, because we are evolutionarily designed to bear children, women’s hips are naturally wider than men’s, which means that we are more likely to run with a knock-kneed gait and excessively overpronate. The Endurance Drive, LLC, Hanover NH 03755. Part 2: The Female Endurance Athlete: Injury prevention. in Dietary basics, Endurance health and lifestyle, Nutrition for endurance athletes. A must-read for endurance athletes. Sports injuries that arise from crashing your bike, tripping over a curb, or twisting your ankle on the trails are hard to avoid, but you can prevent many other chronic conditions that disproportionately affect female athletes by following a bulletproof injury-prevention program that focuses on strength, technique, form, and nutrition. ROAR book by Dr. Stacy Sims: With the mantra, “Women are not small men. Achieving your A goals involves staying healthy, so consider pushing injury prevention to the top of your priority list this year! in this group of female endurance athletes (Melin et al., 2014) and according to self-reported data, 44% of the. Men vs. Women In The Endurance Sports World. Not all women react the same to menopausal symptoms or treatments. If I can answer any questions, email: Katie@TheEnduranceDrive.com, The Endurance Drive, LLC, Hanover NH 03755, Part 1: The Female Endurance Athlete blog post. Plasma leptin in female athletes: relationship with body fat, reproductive, nutritional, and endocrine factors. Warm up and cool down -- dynamically! You should watch yourself run on a treadmill in front of a mirror and check to make sure that your knees aren’t touching or collapsing into each other when each foot lands. The most important thing you can do to offset lower body injuries is to strengthen your hips. Low-carb, high-fat diets for female endurance athletes. â Email me! Purpose: The purpose of the current study was to investigate the effects of adding strength training to normal endurance training on running performance and running economy in well-trained female athletes. Methods Female-endurance athletes (58 runners and 12 triathletes) aged 26.0±7.4 years completed questionnaires on stress fracture history, menstrual history, athletic training, eating psychopathology and exercise cognitions. Aim to get in 15-20 grams of protein after finishing your workout to kickstart recovery and help prevent muscular injuries and strains. There are several symptoms of menopause that could cause female athletes to perform poorly in endurance events. Of course not! How do women differ from men in our propensity to certain sports injuries? Part 1: The Female Endurance Athlete blog post. The most important thing you can do to offset lower body injuries is to strengthen your hips. FitR Woman app: For tracking the menstrual cycle and associated symptoms in the context of training. Female Endurance Athletes: Staying Healthy During Menopause and Beyond. âAll that adds to good endurance â¦ Within-day energy deficiency and reproductive function in female endurance athletes Scand J Med Sci Sports. Methods: We classified 115 female endurance athletes into amenorrheic, eumenorrheic, or estrogen-supplemented groups and randomized them to receive either placebo or vitamin K1. The Professional Triathletes Organisation (PTO) has adopted a Maternity Leave Policy for female PTO Professionals. Some studies have found that female athletes, particularly those in endurance sports such as running, live in a chronic energy imbalance, consuming at or below their resting metabolic rate in calories daily. Mary Cain’s New York Times video interview and podcast on toxic cultures for women’s sports, and Lauren Fleshman’s response op-ed. Protein is also crucial because it helps our muscles rebuild and recover after intense exercise. A must-read for endurance athletes. Tina Muir’s Running for Real podcast: In particular, check out episodes on body diversity, menopause, what healthy eating actually means, and more. Endurance kayakers, of course, are seated during exercise, and therefore the gains in weight associated with taking creatine are not so troubling to them (the kayak and water â not the athletesâ working muscles â support most of the extra weight, and the only real drawback linked with weight gain is â¦ In particular, the gluteus medius is a muscle that is notoriously known for being neglected in runners and triathletes because it primarily helps with side-to-side and rotational motion, and running, cycling, and swimming are front-to-back motions. Useful for all female athletes! Nineteen female endurance athletes [maximal oxygen consumption (VO 2max): 53±3 mlâkg-1 âmin-1, 5.8 h weekly endurance training] were randomly assigned to either normal endurance training (E, n = 8) or normal endurance training combined with strength training (E+S, n = 11).The strength training consisted of four leg exercises [3 x 4â10 repetition maximum (RM)], twice a â¦ METHODS: We classified 115 female endurance athletes into amenorrheic, eumenorrheic, or estrogen-supplemented groups and randomized them to receive either placebo or vitamin K(1). Female Endurance Athletes book. We hypothesized that the added strength training would improve performance and running economy through altered stiffness of the muscle-tendon complex of leg extensors. A total of 70 athletes aged between 18 and 45 years were â¦ Protein requirements are the same for male and female endurance athletes (1.2-1.8 g/kg/d), but women often have a harder time meeting the minimum recommendations due to dietary restrictions or preferences. Also see Sims’ podcast interview with the Iron Women podcast on female hormones and how they affect training. In male athletes, LEA may result in reduced testosterone levels and libido along with impaired training capacity. Feb 22, 2018 | Health Issues, Special Dietary Considerations | 0 comments . Twenty-six percent of athletes and 50% of controls had latent iron-deficiency without anemia symptoms. Hi! 2000;88:2037â44. A new study of female athletes sees big strength gains from twice-a-week lifting. I’m a big fan of Evolve protein drinks and Orgain protein bars for quick and easy post-workout recovery, and I’ll usually aim to have a balanced meal with more protein, carbohydrates, and healthy fats within two hours of finishing my workout. Authors I â¦ J Appl Physiol (1985). MORE. 2. Under the policy, a woman PTO Professional athlete shall be entitled to take up to 15 months of maternity leave, beginning from her pregnancy date and ending six months after birth. It can also help to actively pump your arms to the front and back along those same imaginary rails, in line with how your legs should be moving. Here is a list of things you can do to help prevent some of the most common injuries in female endurance athletes: Strengthen your hips! Fuel up! Glute activation routine (for men and women, but especially important for women): Women’s hips are naturally wider than men’s, which can make us more prone to knee and hip injuries. Without getting into too much detail about our study, we found that thereâs no definitive answer. Since women’s connective tissues vary in flexibility as our hormones fluctuate, warming up and cooling down can help us make sure that our muscles respond appropriately to changes in speed and effort over the course of our workout. Remember that all athletes should also be following a more formal weighted strength program like this one that strengthens muscles besides the gluteus medius for optimal injury prevention. Bone mineral density, body fat content and lower leg lean tissue mass (LLLTM) were assessed using dual-x-ray absorptiometry 2018 Mar;28(3):1139-1146. doi: 10.1111/sms.13030. There are not enough sample sizes to determine whether women are better ultra-endurance athletes than men, said Dr Bryce Carlson, an ultra-marathon runner and â¦ Iron status was studied in 126 female endurance athletes and 52 control subjects, all aged 16â20 years. Welcome to Coach Katie’s female endurance athlete resource page. While it was once believed that endurance athletes should be eating the majority of their calories from carbohydrates, thatâs no longer always the case. Leonela and I wanted to explore if a LCHF diet could elicit similar favorable metabolic effects in female endurance athletes as a ketogenic diet does. Hereâs my list of common nutritional issues experienced by female endurance athletes, and some tips on â¦ I like to incorporate plyometric exercises like high knees, butt kicks, skipping, and lunges into my warm-up routine, especially when I’m doing high-intensity speedwork. Endurance athletes often want to know what their ferritin level is in addition to knowing if they are truly anemic (low red blood cells levels). On the left is the endurance athletes â¦ Another way to work on your run form is to incorporate some speedwork into your fitness program. Women have another advantage here, says Waldhuber. Read reviews from worldâs largest community for readers. If you’re short on time, it’s better to cut down on your main set than to skip your warm up and cool down, and just 5-10 minutes on either end can make a really big difference for injury prevention. This is due to notably high prevalence of latent iron deficiency seen in female athletes which in some cases is reported to be more than twice the level reported in their sedentary counterparts. The existence and consequences of the Female Athlete Triad was documented in a position stand by the American College of Sports Medicine in 1997. Zero in on higher-risk groups like female endurance athletes and you sometimes get prevalences of over 50 percentâand thatâs a pretty clear sign that getting enough iron is â¦ Even adding some 20-30 second fast-paced pick-ups to your long runs can help break bad habits. Resistance bands for warm up, prehab and strengthening exercises. Another habit you should try to develop is properly warming up and cooling down from exercise. Headspace app: Easy to use guided meditation app that teaches you how to meditate for better sleep and stress management. That means that they have somewhat different dietary needs compared to a bodybuilder or sprinter, explains Natalie Allen, R.D. Some may do well adopting a very low carb ketogenic diet with 5-10% of their calories from carbs, while others need closer to â¦ Itâs encouraging to see womenâs experience of the menopause being discussed more openly than it used to be. Numerous athletes have previously spoken about the importance of fat as a fuel. Some of my favorite podcasts, videos, and articles related to women’s sports. Finally, because inadequate estrogen due to menstrual cycle imbalances is a common problem among female athletes, low bone density tends to be more common among women than men, and this leads to a higher instance of stress fractures (see Part 1 in this series for more details on how to reduce the occurrence of stress fractures in female athletes). The presence of iron deficiency in physically active females and endurance athletes as a result of intensive training regimens and competition has been a topic of considerable attention over the last few decades. Imagine that your feet are landing on train tracks with two parallel rails rather than on a monorail. âThey have a higher amount of body fat.â He also says the condition of their ligaments and tendons is more suited for endurance. Finally, nutrition can play a large role in injury prevention. Questions about injury prevention or anything else female-athlete related? The bone mineral densities of the subjects' femoral neck and lumbar spine â¦ Stop eating and training like one,” this book provides excellent tips for women to optimize their performance based on their unique female physiology. In particular, female athletes need to make sure that they are not deficient in calcium and protein. For starters, women’s muscle stretch reflex changes over the course of the menstrual cycle, which means that our connective tissues are less flexible at certain hormone levels than others. The Female Endurance Athlete: Exploring the missing link in exercise physiology FENDURA is a research project led by the School of Sport Sciences at UiT The Arctic University of Norway. The specific risk group is female endurance athletes because of improper nutrition. A large number of the female athletes we investigated do not receive the recommended dietary vitamins B 1, B 2, B 6, B 9 and B 12 and the minerals potassium, calcium, iron and zinc. Female athletes who are restricting their energy intake or follow a vegetarian/vegan diet are more likely to be deficient in protein. In the second installment of our three-part series on female endurance athletes, I’d like to talk about something that all athletes like to pretend doesn’t exist until it stops them in their tracks: injury. Glute activation routine (for men and women, but especially important for women): Womenâs hips are naturally wider than menâs, which can make us more prone to knee and hip injuries. presently eumenorrheic subjects had previously experi-enced MD. Methods. I recommend purchasing a set of resistance bands and using them to do monster walks, single-leg squat balances, and clam shells for 15-20 minutes at least 2-3 times a week, preferably before running or cycling. In the endurance sports world, the total number of athletes who compete in triathlons and open water swims remains skewed towards men. Table 1summarises the findings of studies detailing the prevalence of latent iron deficiency in female atâ¦ ... (1RM); and maximum torque exerted in a knee extension (MVC). d â1 carbohydrate) and examined the effect of menstrual-cycle phase on Here is a video with more details on proper running form and how to use it to improve your runs. Develop your form! Here is a list of things you can do to help prevent some of the most common injuries in female endurance athletes: Strengthen your hips! Reduced Neuromuscular Performance in Amenorrheic Elite Endurance Athletes. While sports injuries are absolutely not a women-only problem, there are certain aspects of female physiology that make us more prone to imbalances that, when ignored, can lead to ACL tears, IT band syndrome, patellofemoral syndrome, and more. Calcium helps us build strong bones, which is especially important for women who have experienced hypothalamic amenorrhea in the past and who are at an increased risk of low bone density, osteoporosis, and stress fractures. Does all of this mean that we should give up on participating in sports? Epub 2018 Feb 5. The race is billed as the worldâs toughest endurance contest, and with good reason. Also see Simsâ podcast interview with the Iron Women podcast on female hormones and how they affect training. at Missouri State University and the team dietician for student-athletes. Since women’s naturally wider hips can cause gait imbalances when we run (and even when we cycle), it’s important to actively work on improving your form. The study aimed at identifying factors responsible for iron deficiency. Endurance athletes are mainly doing aerobic activity. A weak gluteus medius can lead to a whole host of hip and knee injuries because the motions that the gluteus medius supports radiate all the way down each leg. Check out this video for a whole bunch of different exercises that you can incorporate into your weekly routine. Tornberg ÅB, Melin A, Koivula FM, Johansson A, Skouby S, Faber J, Sjödin A. Elite endurance athletes might require up to 1.6g/kg/d, whereas the protein requirement of recreational endurance athletes (exercising 4-5x/week for 30min) seems not to be higher than that of sedentary people with 0.8-1.0g/kg/d (45, Table 2). Studies of stress fracture (SF) incidence are limited in number and geographical location; this study determined the incidence of SF injury in female endurance athletes based in the United Kingdom. Dr. Stacy Sims’ “Women are not small men” TED talk.