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    SMA AWiS Nutrition For Active Women

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    energiseme
    A well-balanced diet is important for fueling the body for exercise and maintaining overall health and well-being. It assists with physical activity preparation and recovery, maintains a healthy weight, boosts energy levels, supports immune function and various body systems. Key nutrients like carbohydrates, iron, calcium are crucial for active women to meet increased energy needs and support physical activity. Special considerations for vegetarian diets include meeting energy, protein, vitamin and mineral needs through planned and varied plant-based sources.

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    SMA AWiS Nutrition For Active Women

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    energiseme
    61 views2 pages
    A well-balanced diet is important for fueling the body for exercise and maintaining overall health and well-being. It assists with physical activity preparation and recovery, maintains a healthy weight, boosts energy levels, supports immune function and various body systems. Key nutrients like carbohydrates, iron, calcium are crucial for active women to meet increased energy needs and support physical activity. Special considerations for vegetarian diets include meeting energy, protein, vitamin and mineral needs through planned and varied plant-based sources.

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    Sports Medicine Australia nutrition guidelines for active women

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    SMA AWiS Nutrition for Active Women

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    A well-balanced diet is important for fueling the body for exercise and maintaining overall health and well-being. It assists with physical activity preparation and recovery, maintains a healthy weight, boosts energy levels, supports immune function and various body systems. Key nutrients like carbohydrates, iron, calcium are crucial for active women to meet increased energy needs and support physical activity. Special considerations for vegetarian diets include meeting energy, protein, vitamin and mineral needs through planned and varied plant-based sources.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    61 views2 pages

    SMA AWiS Nutrition For Active Women

    Uploaded by

    energiseme
    A well-balanced diet is important for fueling the body for exercise and maintaining overall health and well-being. It assists with physical activity preparation and recovery, maintains a healthy weight, boosts energy levels, supports immune function and various body systems. Key nutrients like carbohydrates, iron, calcium are crucial for active women to meet increased energy needs and support physical activity. Special considerations for vegetarian diets include meeting energy, protein, vitamin and mineral needs through planned and varied plant-based sources.

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    © All Rights Reserved
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    of 2

    A well balanced diet is important for fuelling the

    body for exercise. Nutritious food will:


    Assist with the preparation
    of physical activity and sport
    Assist with the recovery of
    physical exercise and sport
    Maintain a healthy weight
    and body composition
    Boost energy levels
    Support immune function
    Keep bowels healthy and regular
    Improve quality of life

    Help maintain concentration,


    improve memory and
    stabilise mood
    Protect the body from
    developing type 2 diabetes,
    heart disease, various types
    of cancer, high blood
    pressure and osteoporosis
    Maximise the benefits of
    training

    WHAT NUTRITION ISSUES


    DO ACTIVE WOMEN FACE?
    Achieving the ideal body for
    activity, health & wellbeing
    Active women need to be careful not to
    aspire to a weight or body composition
    that is unrealistic. Achieving an ideal body
    weight for health is paramount. This will
    optimise immune function, ensure normal
    menstrual function, provide positive
    subsequent effects on bone health and
    maximise positive psychological effects
    in relation to self-esteem and self-image.

    Meeting energy needs


    The active woman has increased energy
    requirements. Carbohydrate rich foods
    are an important source of energy. These
    foods include grains and their products
    such as bread, breakfast cereal, rice and
    pasta, as well as fruit, starchy vegetables
    and legumes. Sub maximal energy
    intake will potentially result in fatigue,
    poor concentration, poor performance,
    inadequate nutrient intake and possibly a
    disruption in the reproductive cycle, which
    can have a negative impact on bone health
    and in extreme cases cause osteoporosis.

    How much carbohydrate?


    This depends on the amount and intensity
    of training, other daily activities as well as
    body weight. To calculate your individual
    carbohydrate requirements please go to:
    www.ausport.gov.au/nutrition/factsheets/basics/carbohydrate_how_much

    WHAT NUTRIENTS
    ARE CRUCIAL?
    Iron

    Calcium

    Iron plays a vital role in energy production by transporting


    oxygen in the blood and muscles.

    Calcium plays an essential role in growth, muscle contraction


    and transmission of nerve impulses, and is important for the
    development of strong bones.

    How much iron?


    Girls 9-13 years
    Girls 14-18 years
    Women 19-50 years
    Post-menopausal women
    Pregnant women

    How much calcium?


    8mg per day
    15mg per day
    18mg per day
    8mg per day
    27mg per day

    Girls 12-18 years


    Women 19-50 years
    Post-menopausal women
    Pregnant/lactating women

    1300mg per day


    1000mg per day
    1300mg per day
    1000mg per day

    What are the best sources of iron?

    How much calcium is in food?

    Iron absorption is best from haem-iron sources. Absorption is not


    as efficient from non haem-iron sources. Serves provide 2mg:

    The following foods provide approximately 300mg of calcium:

    Food source

    Serve

    200g yoghurt

    1/3 cup (100g) of salmon


    or sardines with bones

    Beef, cooked

    70g

    40g hard cheese

    100g almonds with skin

    Chicken, cooked

    200g (minimum)

    1/2 cup ricotta cheese

    Fish, cooked

    150g (minimum)

    1 cup calcium fortified soy drink

    1 cup cooked spinach


    provides 100mg

    Eggs

    Spinach, cooked

    65g

    Legumes

    100g

    Tofu

    100g

    Almonds

    60g

    1 cup of milk
    Type of iron
    Haem iron

    Non haem iron

    Do you have an iron deficiency?


    A blood test which measures blood iron levels and stores is needed
    to diagnose iron deficiency anaemia. Early stage symptoms are
    fatigue and decreased athletic ability. Later stage symptoms are
    dizziness, shortness of breath and impaired immune function.
    Iron supplements (taken under medical direction) and an iron
    rich diet is used to treat anaemia. Women participating in heavy
    training schedules should have iron levels checked three to four
    times a year.
    Note: Women are more at risk of developing anaemia than men
    due to iron being lost via the menstrual cycle.

    NOTE: Low or reduced fat dairy products are excellent sources of


    calcium especially for those watching their weight or fat intake.

    Maximising your intake


    Foods
    that increase
    iron absorption
    Vitamin C rich foods or
    combining haem iron with
    non-haem iron sources
    Coffee, bran and tea
    Foods that decrease
    iron absorption

    Foods that decrease


    calcium absorption
    Excessive caffeine,
    unprocessed bran,
    Oxalate (found in
    spinach and rhubarb)
    and alcohol

    WHAT ABOUT VEGETARIAN DIETS?

    For Further Information

    Active women who are vegetarians need to put effort into planning
    their daily nutrient requirements. If not planned correctly a
    vegetarian diet may be detrimental to both performance and
    health. Important considerations include:

    Sports Medicine Australia


    www.sma.org.au www.smartplay.com.au
    03 9674 8777

    Energy
    The vegetarian diet, if high
    in vegetable, fruit and high
    fibre foods, is potentially low
    in kilojoules, yet nutrient
    dense. This makes it difficult
    to meet energy requirements.
    Therefore, it is important
    to plan frequent meals and
    snacks to avoid discomfort
    from overfilling with large
    meals. Sources of energy
    include: nuts and seeds, dried
    fruit, rice and pasta, and dairy
    products (for lacto and lactoovo vegetarians).

    Protein
    Lacto and lacto-ovo vegetarians
    can meet protein needs by
    regular inclusion of low fat
    dairy products and by eating a
    variety of plant foods to obtain
    all the essential amino acids.
    Protein is found in legumes,
    nuts, seeds, soy products,
    wholegrain cereals, eggs and
    dairy products.

    Vitamins
    Foods such as cereals, grains,
    nuts, seeds, fruit, vegetables
    and legumes are rich in many
    essential vitamins such as
    the B-group vitamins, which
    are necessary for optimal
    athletic performance. Vitamin
    B12 however is not found in
    many plant foods and vegan
    women must choose vitamin
    B12 fortified foods including
    soy products. Lacto or lactoovo vegetarians can obtain
    adequate B12 though dairy
    products and eggs.

    Sports Dietitians Australia


    www.sportsdietitians.com.au

    Australian Dietary Guidelines


    www.eatforhealth.gov.au/guideines

    Minerals
    Calcium
    Most vegetarian women can
    meet calcium requirements
    through a regular consumption
    of low fat dairy foods, however
    vegans
    risk
    inadequate
    intake. Non-dairy sources of
    calcium include fortified soy
    drinks, tofu, nuts, seeds and
    dark green vegetables.

    Dietitians Association of Australia


    www.daa.asn.au

    References
    For a full list of references, contact Sports Medicine Australia.

    Acknowledgments

    Iron

    Authored by Joanna Shinewell, Complete Lifestyle Management

    Vegetarians are at risk of


    becoming anaemic. Sources
    of iron include wholegrain and
    fortified cereals, rice, pasta,
    bread, green leafy vegetables,
    dried fruit, legumes and tofu.
    To maximise absorption it is
    important to consume the
    listed foods with a source of
    vitamin C such as citrus fruit,
    berries, tomato, capsicum
    and melons.

    Sports Medicine Australia wishes to thank the sports medicine


    professionals and Active Women in Sports Project partners who
    provided expert feedback in the development of this factsheet.

    Zinc
    To provide the body with zinc
    in a vegetarians diet sources
    include legumes, wholegrain
    cereals and nuts.

    This factsheet has been developed with support from the Victorian
    Department of Transport, Planning and Local Infrastructure.

    Disclaimer
    The information contained in this fact sheet is in the nature of
    general comment only, and neither purports, not is intended,
    to be advice on a particular matter. No reader should act on the
    basis of anything contained in this fact sheet without seeking
    independent professional medical advice. No responsibility or
    liability whatsoever can be accepted by Sports Medicine Australia
    or the authors for any loss, damage or injury that may arise from
    any persons acting on any statement or information contained in
    this fact sheet and all such liabilities are expressly disclaimed.

    Nutrition for
    Active Women

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