1. Healthy Female Athletes
Effects on Performance & Prevention

2. The Triad
 Starts with intentional or non-
intentional disordered eating
 Lack of calories – body prioritizes
energy expenditure, insufficient
protein/fat for hormone production
 Loss of period
 Low estrogen levels
 Loss of bone density
 Increased susceptibility to fractures

3. Insufficient Energy Availability
 Disordered eating habits
 Eating Disorder
 Metabolic Disturbances

4. Amenorrhea
 Causes:
◦ Hormone imbalances
◦ Inadequate nutrition
◦ Heavy training load, overtraining
 Three categories:
◦ Not had a menstrual period before 16
◦ Not had a period for 2-3 months or more
◦ Irregular cycles that vary from 35-90 days
 Prolonged amenorrhea can also lead to
infertility

5. Low Bone Density
 Low estrogen levels result in
decreased inhibition of estrogen-
dependent regulatory factors resulting
in bone mineral resorption
 Osteoclasts (absorptive bone cells)
break down bone and release calcium
and other minerals into the blood
stream
 More brittle bones

6. Effects on Performance
 Low energy intake, high energy output

◦ Inadequate recovery from activity and
workouts
◦ Weaker muscles
◦ General fatigue
◦ Inadequate nutrient intake (iron, calcium,
etc.)
 Reduced performances
 “Bonking”
 Dead Legs

7. Importance of Your Period
 Maintains bone mineralization and
strength, especially when coupled with
adequate calcium intake
 Ensures reproductive health
 Indicates a healthy, balanced body

8. Prevention of the Triad
 Incorporation of ALL food/nutrient
groups into your daily diet
 Easy Days Easy, Hard Days Hard
◦ Do not over-train!!
 Body Positive Attitudes and Actions
 Stress Less

9. Overtraining
 Training in a way or to an extent that
is detrimental to the recovery process
and performance
 Overtraining can result in hormonal,
nutritional, mental/emotional,
neurological and other imbalances
 Trust The Process, Focus On The
Finish, Picture Success, ENJOY What
You’re Doing!

10. Nutrition for Athletic Women
 As as an athlete nutrition should be a
tool in your training tool box
 As a woman, it should be something
you are mindful of to maintain good
health for:
◦ An active lifestyle
◦ A happy life
◦ Babies (if you want them)
 Incorporate ALL food groups at every
meal
 Snack!! (hand full or a coffee mug)

12. Oral Contraceptives
 Medical Uses:
◦ Birth control
◦ Regulation of the menstrual cycle
◦ Treatment of debilitating PMS symptoms
◦ Treatment (along with nutrition) of
amenorrhea
 Frequent Side Effects
◦ Intermenstrual spotting, nausea, breast
tenderness, headaches, weight gain,
mood changes, missed periods,
decreased libido, vaginal discharge and
visual changes with contact lenses

13. Oral Contraceptives
 Research shows no significant
changes in performance or
physiological mechanisms related to
athletic performance in athletes on
birth control pills
◦ Benefits of OC’s
 Weight gain should not be an issue on
low doses
 Every body is different, listen to yours!
 Talk with your OB/GYN about the dose

14. Athletes Now, Women
Forever
 The habits (health related or
otherwise) that you form now are the
ones that will stick with you for the rest
of your life.
 Nutrition is a training tool, but
adequate and sufficient fueling will
keep you healthier and happier in the
long run.
 Your body does a lot of really great

15. QUESTIONS?
Are there any