Women’s health in sport is a topic of great importance, as it involves understanding the unique needs and challenges that female athletes face. From menstrual health to bone density, women’s bodies have specific requirements that must be taken into consideration when participating in sports. Coaches, trainers, and medical professionals should be well-informed to provide appropriate support and guidance to female athletes.
Nutritional needs
Iron: Iron deficiency (anaemia) is common among female athletes and can lead to fatigue and reduced endurance. Although this can impact anyone, endurance athletes, those with restrictive diets, and heavy menstrual bleeding are most at risk. Some foods that are high in iron include red meat, nuts and dried fruits such as apricots.
Calcium and Vitamin D: Vitamin D is required for calcium to be absorbed by the body. Female athletes are at a higher risk of osteoporosis, and therefore need to consume suitable amounts of calcium to support bone health. Sources of calcium include milk and dairy products, and green leafy vegetables such as curly kale. Most vitamin D will come from sunlight during the summer months, but food sources include oily fish and egg yolks.
Vitamin B: Vitamin B is necessary for regulating energy production and metabolisms. Foods such as wholegrains, legumes, nuts and seeds provide many of the B vitamins that female athletes require.
Hydration: It has been suggested that female athletes are at a greater risk of dehydration, due to carrying lower body water percentage. Therefore women taking part in sport are likely to need to drink more water during exercise and competition. Usually water will be sufficient to regulate hydration, but sometimes electrolytes can be added to optimise hydration. For more information about hydration, check out our previous blog post “How does hydration reduce injury risk?”.
Menstruation and Hormonal Changes
Menstrual cycles and hormonal fluctuations can have a notable impact on female athletes. They may experience mood swings, fatigue, and cramps, all of which can have an effect on their performance. Research has shown that the fluctuations in hormones caused by the menstrual cycle have been associated to changes in inflammation levels, metabolism, muscle activation, and body composition, all of which can impact sports performance. Inflammation peaks during menstruation, and often coincides with lower perceived athletic performance levels.
It is important for female athletes to have a good understanding of their menstrual cycle and its impact on their bodies. Research has shown that around 60-80% of female athletes perceived reduced power/strength and increased fatigue during menstruation, while over 66% perceived a reduced reaction time and longer recovery.
When possible, it is sometimes suggested to female athletes to consider scheduling their training and competitions around their menstrual cycle to help optimize their performance.
Injury risk and prevention
Injury prevention is vital in optimising sports performance for all athletes. Injury prevention for women usually focuses around injuries which are more prevalent in their sports. One of the most universally addressed injuries in female athletes is the risk of ACL tears. Due to anatomical variations, women are up to eight times more likely to suffer an ACL rupture than their male counterparts taking part in the same sport.
Pregnancy, motherhood, and returning to sport
Historically, after women had children, returning to competitive or even recreational sport was never even a consideration. In recent times, more women want to return to their sport, and more elite athletes are returning post-partum. However, it isn’t as simple as having a baby and going back to where you were before. Taking time away from your sport means you will need to gradually increase what you are doing again, but even then it is unlikely that return to sport will be straight forward. It is important to make sure that you have spoken with your midwife and/or doctor to discuss when will be safe for you to return to sport before doing so.
Following pregnancy, there are several health conditions which you may be diagnosed with:
Pelvic floor problems: The muscles and soft tissues that support tour pelvic organs stretch and loosen during pregnancy. Typical recovery from this is 4-6 months, but can take up to 7 months. Returning to high impact sport too soon can prevent healing.
Stress fractures: Weaker muscles and lower bone mineral density (BMD) due to pregnancy means that your muscles will be less able to absorb shocks caused by physical activity. This increase in stress being placed through bones can cause small cracks to form. This can be particularly common when trying to return to sport in the first 6 weeks post-partum.
Relative Energy Deficiency in Sports (RED-S): this when a lack of energy when taking part in sport risks injury and psychological injury. This is more than just feeling tired, RED-S affects bone health, menstruation, immunity, heart health, and mental health. Women who want to get back to training as soon as possible and to the previous fitness and physique have a higher risk of RED-S because they may eat less and exercise more than that their body can cope with.
This blog post is not designed to replace a full assessment from qualified healthcare professional. If you would like to find out what you can do enhance your athletic performance, or to book an appointment, contact us.
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