Almost all vegetable and plant foods contain carbohydrates. These break down into sugars during the digestive process and provide fuel for the body. Some of these sugars reside in the muscles as glycogen.
Unfortunately, the body can only store a small amount of glycogen so an endurance athleteֳ diet can consist of nearly 70% carbohydrates. Because of the punishment they put their bodies through they need to scoff their way through loads of pasta and rice.
They also have to take on the same proteins, fats, fibre, vitamins and minerals that we all do if their nutrition programme is to be a success.
Anaemia in Female Athletes
For some reason, that is not quite understood, female athletes are at a greater risk from anaemia and have to be especially careful about their diet. So as well as a first aid kit these competitors need to give regular blood tests to make sure they have enough iron and vitamin B12 in their blood.
Women athletes are also at a greater danger from suffering from osteoporosis than their male counterparts. This reduction in bone density can be suffered by long distance runners whose exercise leads to depressed oestrogen levels which can affect the amount of calcium in their bodies.
So as well as dealing with the normal run of knee pain and other niggling injuries that can befall an athlete female sportspeople have to make sure they do not fall foul to either of these potentially serious problems.
In case of injury
If you have been unlucky enough to break a bone and you are sitting with your Rooney-style aircast boot on you need to make sure that you are eating the right foods. You want to be back up on your feet and running about so you have to look after yourself properly.
What you need is plenty of calcium and vitamin D. This means to get down enough milk, cheese, yoghurt and nuts for calcium with some oily fish to supply the vitamin D. Polish off these and you֬l be up and out there before you know it.
Try to avoid bran and brown rice because these foods inhibit your bodyֳ absorption of the vital calcium that it needs. Rhubarb and spinach can also affect the way your body takes the calcium in to its bones as well.
You are what you eat so if you are training make sure you keep your body topped up with the right foods and you wonִ go wrong.