By
Dr. Dana Ryan, Director Sport Performance and Education, Herbalife Nutrition
Every single body is created
unique and I am happy to see that society is beginning to embrace that fact and
is moving towards a more body-positive culture.
This shift is also impacting the
sports realm. All athletes – including women – have different body types that
require unique nutritional needs.
Overcoming the cultural stereotype
that women in sports should be skinny is important, not only from an ethical
point of view but also from a nutritional one. Female athletes have particular
nutrition needs, and it’s important to address them properly.
3 Essential Tips for
Female Athletes
1. Avoid caloric restriction
Athletes spend great amounts of
energy training and they need proper nutrition to fuel their workout and to
recover after it. If athletes consume fewer calories than the ones they burn
through exercise, it will affect their performance and overall health.
This is especially important for
female athletes: if they restrict their caloric intake too much, it might lead
to what is known as the Female Athlete Triad. In the Female Athlete Triad,
we see low energy availability that can lead to other health issues, such
as low bone mineral density and menstrual function
disorders.
2. Taking adequate protein
Sometimes, female athletes skimp
on protein intake for fear of getting big, bulky muscles. However, just
consuming enough protein won’t lead to that. Unless women specifically train to
bulk up, they will develop lean, strong muscles, but that still requires
adequate protein.
For maximum benefit, female
athletes should consume between 20 to 40 grams of high-quality protein within
30 to 45 minutes after a workout. A post-workout shake is a convenient way to
get that protein in. It can be made from dairy (whey or casein) protein or
from plant-based sources like soy.
3. Staying Properly Hydrated
During a vigorous workout, female
athletes should drink lots of fluids with added electrolytes and
carbohydrates. Electrolytes such as sodium, potassium, magnesium, and calcium,
are lost through sweat and carbohydrates supply muscles with the glucose
required to maintain peak performance.
Women in Sports:
Inspiration and Strength
At Herbalife Nutrition I support
both male and female sponsored athletes around the world by creating
personalized nutrition and sports performance programs based on their goals and
unique needs.
The female athletes I work with
are strong, empowered women who thrive by supporting each other. Take Heather
Jackson, who just made the top five on Ironman 70.3 Oceanside and is such
an inspiration: she really embodies what it means to be an athlete, a female,
and a leader.
It’s inspiring to see how these
female athletes interact with each other: they challenge and treat each other
with a mix of respect and kindness, which I think is an example of the strength
of women, especially females in sport.
Beyond Pink Bottles:
Sports Nutrition for Women
Both consumers and the industry
are starting to realize that you can’t just make a container pink or a smaller
size and then brand it a female product.
While the majority of sports
nutrition is the same for men and women, we lack adequate research on female
sports nutrition. When I was doing my dissertation, I was advised not to use
young women as subjects because of menstrual cycles, hormone fluctuations, and
the variations these may represent in long-term research. Since this is a
common approach, most sports nutrition studies end up focusing on male subjects
and male athletes.
However, the industry is finding
ways to work around it. Yes, it’s more challenging, but it is necessary if we
aim to really understand the particular needs of female athletes. There are
important questions that are finally being addressed.
Finding Your Inner
Athlete
What I love is that sports
nutrition is not limited to the elite or professional athletes. The work our
independent distributors do with their customers mirrors what I do with
professional athletes. We work on the same principles: a personalized approach
to success. We help people to figure out what their goal is, determining the
right path to achieve it, and then support them throughout the process.
Any sort of lifestyle change is
complex and it will have its upside-down. Having someone there whom you can
reach out to is a really important part of that journey, regardless if you are
a professional athlete or someone aiming for a more fit and active
lifestyle.
About Herbalife Nutrition Ltd.
Herbalife
Nutrition is a global nutrition company whose purpose is to make the world
healthier and happier. The Company has been on a mission for nutrition -
changing people's lives with great nutrition products and programs - since
1980. Together with our Herbalife Nutrition independent members, we are
committed to providing solutions to global trends of poor nutrition and
obesity, a population that wants to age in a healthier manner, skyrocketing
public healthcare costs as well as providing an opportunity to meet the needs
of the rising number of entrepreneurs. Herbalife Nutrition offers high quality,
science-backed products, one-on-one coaching with an Herbalife Nutrition
independent member, and a supportive community approach that inspires customers
to embrace a healthier, more active lifestyle. The Company’s direct sales model
provides individuals with an entrepreneurial business opportunity to be their
own boss and work either full or part-time.
Herbalife
Nutrition’s targeted nutrition, weight-management, energy and fitness and
personal care products are available exclusively to and through its independent
members in more than 90 countries.
Herbalife
Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than
130 community-based Casa Herbalife Nutrition programs around the globe that
help bring good nutrition to children. The Company and HNF also provide
aide to organizations focused on the general wellness of communities such as
the American Cancer Society, Save The Children and the American Red Cross.
Herbalife
Nutrition is also proud to sponsor more than 190 world-class athletes, teams
and events around the globe.
Herbalife
Nutrition has approximately 8,300 employees worldwide, and its shares are
traded on the New York Stock Exchange (NYSE: HLF) with net sales of
approximately US$4.9 billion in 2018. To learn more, visit Herbalife.com or
IAmHerbalife.com.