{"id":528,"date":"2022-11-28T10:33:05","date_gmt":"2022-11-28T10:33:05","guid":{"rendered":"https:\/\/sportsnutritionwales.co.uk\/?p=528"},"modified":"2023-01-26T10:07:05","modified_gmt":"2023-01-26T10:07:05","slug":"female-endurance-triathlete","status":"publish","type":"post","link":"https:\/\/sportsnutritionwales.co.uk\/cy\/female-endurance-triathlete\/","title":{"rendered":"It\u2019s Tough Being a Female Endurance Triathlete"},"content":{"rendered":"\n\n\n[et_pb_section fb_built=&#8221;1&#8243; theme_builder_area=&#8221;post_content&#8221; _builder_version=&#8221;4.19.1&#8243; _module_preset=&#8221;default&#8221;][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;5px|||||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><span style=\"font-weight: 400;\">Do you find it hard being a female triathlete? Balancing work, family life and training can be hard enough but as females we also have to balance the effects of our hormones which can be difficult to say the least!\u00a0 Alongside this being a female involved in sport at any level these days is tough because of the desire to be a certain body shape or physique coupled with the constant barrage of faddy diets on social media. This can put females under incredible pressure to lose weight which for some can lead to disordered eating and long-term health effects.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good Nutrition plays a vital role in making sure we look after our bodies from the inside out regulating our hormones, bone health and fertility and giving us the energy to meet the demands of sport, work and life. Get your nutrition right and you can reap the performance rewards, get it wrong and you can feel tired, moody, lethargic and can run the risk of developing illnesses and injuries \u2013 nobody wants that!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m here to tell you that you can train, look after yourself, perform at your best and have time for the things that are important in your life, it\u2019s just sometimes you need a bit of help and sound evidence-based advice to get you there! Read on for some expert Sport Dietitian Nutrition Tips on how to look after yourself as a Female Endurance Triathlete.<\/span><\/p>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1. Be careful not to over restrict your energy intake. In my work as A Sports Dietitian I see a lot of female athletes who are undereating and over restricting their energy intake. They all report the same thing \u2018I am eating hardly anything, training but not losing weight. I can\u2019t understand it?\u2019\u00a0 Over-restricting your energy intake can actually cause your metabolic rate (the rate at which your body burns energy) to drop which can make it harder for you to lose weight. Energy restriction can also compromise your health, performance and immunity. If you are trying to lose weight it\u2019s important to introduce a sensible calorie deficit to achieve a slow, gradual weight loss maximum (1-2lb per week). If you need guidance speak to a Sports Dietitian or Performance Nutritionist who can analyse your intake and provide you with a sensible plan and guidance.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2. Eat a healthy balanced diet. When training regularly it\u2019s important not to skip meals. Regular meals keep your blood glucose levels stable throughout the day and your energy levels topped up. Your meals should contain a balance of carbohydrate (for energy) protein (for recovery) and fruit and vegetables (for vitamins and minerals). The athletes plate gives an useful guide how to balance your meals depending on the intensity of your training. Balancing your meals against your training is important \u2013 some days you will need more carbohydrate (or energy) compared to other days and it\u2019s important to match your intake to your training \u2013 this is also called \u2018Fuelling for the work required\u2019.<\/span><\/li>\n<\/ul>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/sportsnutritionwales.co.uk\/wp-content\/uploads\/2022\/11\/bottle-g56949b7ae_640.jpg&#8221; alt=&#8221;Hydration &#8221; title_text=&#8221;bottle-g56949b7ae_640&#8243; align=&#8221;center&#8221; _builder_version=&#8221;4.19.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><!-- \/divi:paragraph --><\/p>\n<p><!-- \/divi:paragraph --><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Choose Good Quality Food Sources. When choosing carbohydrate choose wholegrain varieties e.g. wholegrain bread, pasta and rice. Choose good quality protein sources e.g. white fish, lean meat, cheese, yoghurt, cottage cheese, lentils and pulses. Choose healthy fats e.g. olive oil and rapeseed oil instead of saturated fats.\n<p><\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Don\u2019t neglect fuelling and recovery. I see many female athletes neglect these key areas. Fuelling during training ensures you perform well and is important for immunity and recovery after training.\u00a0 For training &gt;60-90mins fuelling in the form of carbohydrate becomes important with carbohydrate requirements depending on the length and intensity of training undertaken and varying between 30g\/hr up to 90g\/hr for some endurance events. Recovery after training sessions lasting &gt;60-90mins should focus on 3 key areas \u2013 Rehydration, Replenishing Glycogen or Carbohydrate stores and Promoting muscle protein synthesis. Don\u2019t neglect the recovery window \u2013 make it work for you!\n<p><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Get enough Iron! Iron deficiency is common in up to 30% of female athletes. Although not \u2018anaemic\u2019 many female athletes have \u2018non-anaemic iron deficiency\u2019. This can reduce the amount of oxygen delivered to muscles during exercise reducing the maximal oxygen consumption (VO2 max) your endurance capacity and performance. The cause can be due to increased blood losses in training or a deficient dietary intake. Symptoms of iron deficiency include tiredness, chronic fatigue, headaches, breathlessness during exercise, injuries and lack of endurance during exercise. The UK recommended intake of iron for female athletes 19-50 years is 14.8 mg and 8.7mg for females &gt;50 years. It is important that female athletes include iron rich foods in their diets on a daily basis and consult with their GP, Sports Dietitian or Performance Nutritionist if iron deficiency is suspected.\n<p><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avoid fad diets &#8211; If you are concerned regarding your body composition and want to improve your health, well-being or your weight seek specialist advice and avoid faddy and restrictive diets that can compromise your health and well-being. An accredited Sports Dietitian can work with you to fuel performance, maximise training adaptations, improve health and well-being and achieve the body composition that\u2019s right for you while allowing you to enjoy a range of foods!<\/span><\/li>\n<\/ul>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><!-- \/divi:paragraph --><\/p>\n<p><!-- \/divi:paragraph --><\/p>\n<p><span style=\"font-weight: 400;\">Lastly be kind to yourself and have confidence in yourself because YOU ARE AMAZING! VJ X<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n\n\n","protected":false},"excerpt":{"rendered":"<p>Do you find it hard being a female triathlete? Balancing work, family life and training can be hard enough but as females we also have to balance the effects of our hormones which can be difficult to say the least!\u00a0 Alongside this being a female involved in sport at any level these days is tough [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[12,14,13],"tags":[],"class_list":["post-528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes","category-performance","category-triathlete"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>It\u2019s Tough Being a Female Endurance Triathlete - Sports Nutrition Wales<\/title>\n<meta name=\"description\" content=\"Being a Female Endurance Triathlete is tough! Get your nutrition right and you can reap the performance rewards.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportsnutritionwales.co.uk\/cy\/female-endurance-triathlete\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"It\u2019s Tough Being a Female Endurance Triathlete - Sports Nutrition Wales\" \/>\n<meta property=\"og:description\" content=\"Being a Female Endurance Triathlete is tough! Get your nutrition right and you can reap the performance rewards.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportsnutritionwales.co.uk\/cy\/female-endurance-triathlete\/\" \/>\n<meta property=\"og:site_name\" content=\"Sports Nutrition Wales\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/sportandexercisenutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-28T10:33:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-26T10:07:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sportsnutritionwales.co.uk\/wp-content\/uploads\/2022\/11\/312927053_886786669044004_5080435689265399771_n.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1290\" \/>\n\t<meta property=\"og:image:height\" content=\"860\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Victoria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@vickyprends\" \/>\n<meta name=\"twitter:site\" content=\"@vickyprends\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Victoria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 munud\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/\"},\"author\":{\"name\":\"Victoria\",\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/#\\\/schema\\\/person\\\/0f7c0cf399c937e87b29fb21b4359656\"},\"headline\":\"It\u2019s Tough Being a Female Endurance Triathlete\",\"datePublished\":\"2022-11-28T10:33:05+00:00\",\"dateModified\":\"2023-01-26T10:07:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/\"},\"wordCount\":1094,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/312927053_886786669044004_5080435689265399771_n.jpg\",\"articleSection\":[\"Athletes\",\"Performance\",\"Triathlete\"],\"inLanguage\":\"cy\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/\",\"url\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/\",\"name\":\"It\u2019s Tough Being a Female Endurance Triathlete - Sports Nutrition Wales\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/female-endurance-triathlete\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sportsnutritionwales.co.uk\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/312927053_886786669044004_5080435689265399771_n.jpg\",\"datePublished\":\"2022-11-28T10:33:05+00:00\",\"dateModified\":\"2023-01-26T10:07:05+00:00\",\"description\":\"Being a Female Endurance Triathlete is tough! 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