Nutrition.
Liz Spiess is an in-patient dietician at The Christ Hospital, as well as a former college athlete with ample knowledge of the sports world.
“When it comes to nutrition and diet, gender plays an important role,” says Liz Speiss. What most people don’t realize is that women require more micronutrients than men, particularly iron and calcium, due to monthly blood loss associated with menstruation and increased rates of bone turnover. The mental approach to nutrition, too, is especially difficult for female athletes, as young women are particularly susceptible to mental health disorders that can impact one’s relationship with their diet. Conditions such as depression, anxiety, and body dysmorphia can lead to disordered eating patterns and an unhealthy approach to food. Of course, external pressures relating to appearance and athletic performance only amplify these issues. For these reasons, “a healthy relationship with food and the body is fundamental,” Speiss stresses.
She explains that, among female athletes, anemia and iron deficiencies are incredibly common, as high-impact activities can quickly deplete iron levels. While some are genetically prone to these types of conditions, most can avoid experiencing them by taking the appropriate steps to ensure adequate iron consumption, some of which are listed below.
Focus on incorporating iron into your diet. The easiest way to do so is by eating red meat.
If you are vegetarian, be especially intentional about consuming iron through plant sources. Although iron can be found in most green and leafy vegetables, it is not easily absorbed. Consider pairing these foods with those rich in vitamin C to increase iron absorption.
For a quick and convenient solution, take a multivitamin with iron.
Be aware of the symptoms associated with anemia and iron deficiency. These include fatigue, trouble recovering from workouts, and shortness of breath.
If you have reason to suspect low iron levels, ask your personal care provider for an iron test.
