The most important nutrition's women needs are calcium and iron. These are very important for women's body to perform properly.
Let's start with the first. Calcium is a very important mineral for a woman's body. It plays an essential role in growth. In sports, muscle and mind
coordination is important where the mineral also plays an important role. It
also plays a key role in muscle contraction and transmission of nerve impulses.
For women calcium is very important in the development and maintenance of strong
bones.
The need for calcium starts during childhood and adolescence is important for developing an optimal peak in bone mass by your mid twenty's to
your early thirty's. In later life this will then help reduce the risk of
acquiring osteoporosis or the thinning of your bones. This is something that
older women are at risk of. When women are involved in sports the need for
calcium must be complemented. The normal daily intake will not be sufficient
therefore needs to be added with extra oral intake.
The normal calcium intake depends on age and if the woman has her menstrual period. For women who
practice sports there is a need for an additional intake. Girls with ages twelve
to fifteen must have at least one thousand milligrams of calcium per day. For
teenagers with ages sixteen to
eighteen Freddie
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per day, which is eight hundred milligrams. For women who are having their
menstrual periods Hank
Aaron Jersey , they should also take eight hundred milligrams of calcium a
day.
Post menopausal women should have at least one thousand milligrams per day of calcium, while women who are pregnant and who are also breastfeeding
should have one thousand two hundred milligrams per day.
And, not the least Greg Maddux
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they should have at least one thousand to one thousand five hundred milligrams
in a day. It is detrimental for women to meet their required calcium intake for
normal functioning.
The second important mineral is iron. Iron is used in the forming of haemoglobin, which is essential in holding the oxygen in the
blood as they are being transported to various parts of the body. It is also an
essential nutrient for energy production and immunity.
Sports nutrition for women requires iron in big amounts. The reason is that women are at a bigger
risk because they continually lose blood as they undergo the cyclical process of
menstruation.
Plus John Smoltz
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destruction of red blood cells. Inadequate iron intake is associated with
reduced athletic performance.
Women in particular are very aware of the level of body fat. The aim for many women and athletes is to keep the body fat
to a minimum. Excess fat is excess baggage and can compromise the performance.
However, this needs to be addressed very carefully. Less fat or no fat at all
compromises the energy level of a female athlete therefore compromises the
performance.
When you want to take your athletic performances to the next level as a woman you need to be aware of your specific nutritional needs.
The mineral calcium and iron are very important for a woman's body. When
participating in regular strenuous exercise the woman's body will need extra
minerals. The daily intake may not be sufficient and can therefore be
supplemented. As always it's best to consult a sport physician for more detailed
information. Your needs may differ from other woman as people are different and
types of sports can differ.
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