Get the most from your body by following these nutrition guidelines from STACK Expert Dr. Robert Truax. Active teenagers need closer to 2,500 -3,000 calories per day to keep them healthy, fueled, and at the top of their game. Early Specialization vs. Consequently, inadequate nutrition causes problems with athletic performance, the menstrual cycle—e.g., prolonged time between periods or complete cessation of periods—and bone health. I empathise with the smaller female that has low lean muscle mass and high body percent fat and needs to be eating a 1200 calorie diet in order to lose body fat because it’s hard. and jelly sandwich on whole grain bread. Harvard Medical School: Good Nutrition: Should Guidelines Differ for Men and Women? CARBOHYDRATES Two final points: 1) vegetarians and vegans should consult a sports nutritionist to ensure an adequate diet; and 2) post-exercise meals should contain about 6g of carbohydrates/pound and 0.1g of protein/pound. Because gaining weight is often a concern, the athlete needs first to ensure she is eating more than this amount daily and then watch her weight. You can get all the protein you need from a well-balanced diet; high-protein foods include poultry, lean meats, seafood, soy products, eggs, low-fat dairy foods, seitan, legumes, nuts and seeds. Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. If your 100 pounds then you should eat 1000 calories. Your calorie intake determines whether you feel energized or sluggish during your workouts. JELLY GATORADE NUTRITION So, how should a female athlete eat to achieve all these goals? Each snack should include a combination of all three macronutrients: complex carbs, lean proteins and healthy fats. Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sports Medicine: Evaluation of Nutritional Intake in Canadian High-Performance Athletes, Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise, Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins, American Academy of Orthopaedic Surgeons: Sports Nutrition, Academy of Nutrition and Dietetics: Eat Right for Endurance. Start a Bedtime Snack for Extra Calories. According to a 2007 edition of the “Journal of the International Society of Sports Nutrition,” physically active women need 1.4 to 2.0 grams of protein per kilogram of body weight, or about 0.64 to 0.91 grams of protein per pound of body weight every day. Research frequently reports that female athletes have energy intakes that do not match their high level of energy expenditure. Calories equal energy, not excess weight. 0. So, a female athlete who weighs 120 pounds—needing more than 2,400 calories per day—should consume 360 grams of carbohydrates and 84 grams of protein  per day. NUTRITION In addition, the fats in the nut butter are "good" fats, ones the body actually needs. Although no foods are off-limits when it comes to eating a balanced and nutritious diet, it is important to focus on maximizing nutrient density. I am going to use the example above and apply it to a woman (though technically gender is irrelevant). A rough rule is to multiply your weight in pounds by 12, but athletes need more. CALORIES How to Tell If Your Snack is Actually Good for You, 3 Foods That Belong on Your Shopping List (and 3 That Don't), Get Faster for Any Sport With This 12-Week Speed Workout. Follow These 5 Ridiculously Simple Steps To Eat Healthier, Are Nutrition Bars Making You Fat? Many different combinations can be used, and each athlete should experiment with various foods to find the ones that work best. If your athletic performance isn’t up to par or you feel sluggish during your workouts, evaluate your diet to make sure it’s adequate to meet your needs. Seven female athletes spoke to Cosmopolitan.com about their eating habits. | Also, the less processed the food, the more nutritious it is. | Eat more protein. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. The menstrual cycle is an additional energy user, so female athletes need to eat both for athletic performance and to maintain a normal menstrual cycle. This means eating more than 40 calories per kilogram of bodyweight per day, or 20 calories per pound. However, if fat loss is your goal and you want to see results that will have you progressing week in and week out then I’m sorry to say, TOUGH! Carbohydrates are actually a female athlete’s main source of energy. A typical female student athlete child between the ages of 9 and 13 should consume 1,800 to 2,200 calories a day, and if they are between the ages of 14 and 18 they should be consuming 2,400 calories. Once done, finally, you have to hit the calculate button, and the calculator tells how many calories should you eat a day to maintain weight, mild weight loss, weight loss, extreme weight loss, or weight gain ... An individual may be an athlete who consuming 3,500 calories per day and struggling to perform, or somebody trying to reduce weight at 1200 calories. Dr. Andrew Oswari answered. Based on that, a 135-pound female athlete would need 86 to 123 grams of protein each day. Here's Why. The metabolic requirements for active teens can be as high as 3,500 calories a day, for example, which means your body requires this amount of calories to function properly. It Depends: It depends on your age, height and weight. Drinking water has to be complemented with an … Her articles are published on various health, nutrition and fitness websites. The average high school female requires around 2,000 calories and the average male requires around 2,800 calories per day. Since each gram of carbohydrate and protein delivers four calories, these amounts will actually equal not quite 1,800 calories. A 34-year-old member asked: how many calories should active athletes eat in a day? It also depends on your goal. A good example is a nut butter (peanut, soy, sunflower, etc.) | To break it down further, all athletes need at least 6g of carbohydrates (sugars and starches) per kilogram per day, or 3 grams per pound, as well as 1.4 grams of protein per kilogram per day, or 0.7 grams per pound. You can get your carbs from a variety of healthy foods including whole grains, legumes, milk, yogurt, fruits, vegetables, seeds and nuts. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Are you trying to gain weight? "Foster the idea that good runners come in all shapes and sizes." According to a 2008 issue of the “Journal of Sports and Recreation,” malnourished female athletes may experience brittle hair and nails, dry skin, absence of menstruation, lightheadedness, bone loss, stress fractures, cold intolerance and problems with their reproductive system. SPORTS I have yet to find a triathlon where they weigh the athletes and use that as a factor for determining your placing. Most female athletes need a minimum of 2,000 to 2,400 calories per day. When it comes to losing weight, protein is the king of nutrients. In fact, two studies on super low-calorie diets - one in which participants ate only a thousand calories and the other where participants fasted ... Start with 1,700 (the average base metabolic rate for men, use … This just demonstrates that she was not eating enough previously. First, she needs to consume enough calories every day. An athlete would need to add to this total all the additional calories expended from workouts. If a female athlete lacks adequate caloric intake, it will impact her athletic performance and her bone development, while also causing abnormal menstruation. Add muscle? The menstrual cycle is an additional energy user, so female athletes need to eat both for athletic performance and to maintain a normal menstrual cycle. Individualized needs depend on training duration and intensity. Not only will this prevent menstrual problems and weak bones, it will help the athlete perform better! Each gram of carbohydrate yields 4 calories, so for women that is 400 calories derived from carbohydrates, and 600 calories for men. "Coaches should send a clear message that their athletes' health and well-being are paramount," says Girard Eberle. Female athletes, especially endurance athletes, may need well over 2,400 calories per day to keep up with the demands of intense physical training. Visit uhhospitals.org/SportsMedVideos to watch sports injury videos. Female athletes have specific calorie and nutrition needs, different from men and sedentary women. Thus, a female athlete who weighs 120 pounds needs more than 2,400 calories per day. In fact, the American Academy of Orthopaedic Surgeons suggests athletes consume 60 to 70 percent of their daily calories from carbs. According to the Office of Dietary Supplements, women of childbearing age and those with heavy menstrual cycles are at risk for developing iron deficiency anemia and have the greatest need for iron; women athletes are no exception. | This is the minimum amount of calories she needs to maintain health and good performance. Lose weight? If an athlete cuts out the fats in her diet, decreases the amount of food she eats, loses weight, or skips per… 1 thank. Athletes must add all extra calories by eating additional food removed due to workout. Or tone? You could burn an extra 800 or more calories an hour during a workout. Each meal should include a balance of complex carbs, lean protein, healthy fat, fruits and vegetables. The female athlete triad can be prevented by eating enough calories, including fat, protein, and carbohydrates. Eating a nutritious, healthy snack prior to bedtime can help … The extra calories will actually help to improve her performance, which is her ultimate goal. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 … BREAD For example, a 130-pound female athlete requires about 2,600 to 2,990 calories daily. This means eating more than 40 calories per kilogram of bodyweight per day, or 20 calories per pound. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. HEALTH ATHLETE MEAL PLAN A peanut butter sandwich, orange, or smoothie will give you the energy you need. | RGIII Joins Forces With Subway, Unveils Smokehouse BBQ Chicken Statue, Own the First Move With Cam Newton to #WinFromWithin, Eat more than 20 calories per pound per day, Eat more than 3g of carbohydrates per pound per day, Eat more than 0.7g of protein per pound per day, Eat some good fats—between 20 and 30 percent of total calories, Eat carbohydrates and protein before and after exercising, Eat plenty of fruits and vegetables (not juices), but do not include their calories in your overall intake. Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. Consequently, inadequate nutrition causes problems with athletic performance, the menstrual cycle—e.g., prolonged time between periods or complete cessation of periods—and bone health. Eating around 3000 calories per day does not mean eating whatever you want if your goal is to promote health and wellbeing. Approximate daily calorie expenditures of a person ranged from 2,700 to 2,900 calories, for a female from 2,000 to 2,100 calories. Iron-rich foods include red meat, dark-meat chicken, seafood, iron-fortified cereals, soybeans and other legumes, such as kidney beans. The storage of fat is based on the work of insulin to manage blood sugar. General recommendations by Katch et al. Erin Coleman is a registered and licensed dietitian. Female athletes have specific calorie and nutrition needs, different from men and sedentary women. The quality and quantity of the food you consume is important. However, despite high-energy needs, many female athletes restrict energy intake to lose body fat to improve performance or to achieve a desired body siz… The Academy of Nutrition and Dietetics reports that athletes need 2.3 to 5.5 grams of carbs per pound of body weight each day, which is 311 to 743 grams of carbs for a 135-pound female athlete. Early Sampling: Which is Better? Since most triathlons are endurance events, athletes should plan meals that contain mostly carbohydrates. Eat well, perform well! Based on doubly labeled water assessments of total energy expenditure, the energy needs of female athletes can vary widely depending on their sport (2,500-5,000 kcal/d) (Hill & Davies, 2001, 2002; Schulz et al., 1992; Sjodin et al., 1994). More specifically, Harvard Medical School suggests active women need 18 calories per pound of body weight each day, or about 2,430 calories per day for a 135-pound female athlete. Basal Metabolic Rate and Resting Metabolic Rate are the two most common terms that you might hear about when determining how to calculate calories. The University of Missouri Extension suggests women athletes need 20 to 23 calories for each pound of their body weight daily, and men athletes may need more than 23 calories per pound of body weight each day. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. If you want to get the most out of your workouts and athletic capabilities, your diet should be a top priority in your fitness efforts.. As your body puts out energy through exercise and training, you need to replenish those l ost nutrients, which can be done by … The ultimate goal, however, is to continue adding carbs to fuel your performance in the manner we teach. Adequate nutrition also helps sustain normal levels of estrogen, a hormone needed not only to maintain normal menstrual cycle, but also to stimulate bone growth. According to a 2008 issue of the “Journal of Sports and Recreation,” malnourished female athletes may experience brittle hair and nails, dry skin, absence of menstruation, lightheadedness, bone loss, stress fractures, cold intolerance and problems with their reproductive system. ENERGY According to the Institute of Medicine, women ages 19 to 50 need 18 milligrams of iron, women over 50 require 8 milligrams and pregnant women need at least 27 milligrams of iron each day. However, the Academy of Nutrition and Dietetics reports that teenage male athletes need 3,000 to 4,000 calories per day and female teen athletes need 2,200 to 3,000 calories per day. She suggests a range of 3,000 to 8,000 calories per day for high-level endurance athletes. Women over age 50 generally require fewer calories than younger women due to decreases in metabolism that occur with age. | BUTTER Calories equal energy, not excess weight. Without it, endurance, strength and overall performance will be down. According to exercise physiologists William McArdle and Frank Katch, the average daily calorie expenditure for a man is between 2,700 and 2,900 calories; for a woman it's 2,000 to 2,100 calories. For the female athlete, proper nutrition is also needed to maintain menstrual cycle and bone health. If your 110 pounds then you should eat 1100 calories. Dr. Robert Truax is a board-certified doctor in sports medicine, family medicine and osteopathic manipulative treatment at University Hospitals in Cleveland and an assistant professor at Case Western Reserve University's School of Medicine. For a male student athlete child between the ages of four and eight they should be consuming between 1,600 and 2,000 calories. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. For every hour of intense exercise beyond 90 minutes, women should eat 45-60 grams of carbs and men should aim for 60-75 grams. Well it depends on your weight. | The rest can be filled with healthy fats, carbohydrates or protein. Female athletes need extra protein to maintain their muscular physique. On the other hand, a piece of cake is not a good choice, because it has calories, carbohydrates and bad fats but virtually no protein. how many calories should active athletes eat in a day. Why Is Eating Healthy Important for Athletes? In fact, since feeling tired and weak are symptoms of an iron deficiency, consuming too little iron can severely inhibit a woman’s athletic performance. Are endurance events, athletes should be eating five or six balanced meals and each... 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