- Beef stew
- Turkey sandwich and an apple
- Broiled salmon and rice pilaf
Rule 9. Avoid common deficiencies.
Female athletes commonly suffer from a handful of specific nutrient deficiencies. These deficiencies have negative consequences not only for athletic performance but also for general health. Fortunately, they’re all easily avoided with a balanced diet.
Nutrient: B vitamins (particularly B-12)
Consequences of not getting enough: Reduced athletic performance
How to get what you need: Eat three servings of meat, fish and/or eggs daily.
Vegetarians: Take a daily vitamin B-complex supplement.
Nutrient: Calcium
Consequences of not getting enough: Increased susceptibility to bone strains and stress fractures
How to get what you need: Eat three servings of low-fat/non-fat dairy foods daily.
Nutrient: Iron
Consequences of not getting enough: Fatigue, anemia
How to get what you need: Make iron-rich foods such as tuna and chicken a regular part of your diet.
Nutrient: Omega-3 fatty acids
Consequences of not getting enough: May compromise recovery
How to get what you need: Supplement a balanced diet with omega-3-rich fish, flax oil and walnuts.
For more information and Recommended Daily Allowances, see “Dietary Guidelines”
Rule 10. Reward yourself.
One of the benefits of being an athlete is that it gives you a little extra leeway to eat some foods that aren’t 100 percent wholesome without adding on pounds. If you’re sustaining a consistent pattern of vigorous exercise most days a week, you shouldn’t worry about including a few treats (potato chips with lunch, a cookie or a few chocolates for dessert) in your daily eating.
By Matt Fitzgerald
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