entrenamiento running 3 things to take into account women sportsmen

3 things to take into account women sportsmen
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Next, we will tell you about 3 nutrients that you should be aware of if your training volume is high.

Consume foods rich in iron
Low levels of iron and anemia are typical for women and even more when you train a lot.

In order to know if you suffer from iron deficiency you will have to do an analysis of your blood, but until you do it will be important that you are attentive to the symptoms.

The main symptom of iron deficiency is fatigue, you will feel tired and with little strength.

You may also feel a short breathlessness, along with other symptoms such as headaches and a deterioration of intellectual performance.

For all this, it is important to make adjustments in your daily diet and thus make sure you have good amounts of iron.

We recommend including foods like these:

Beef, lamb and pork
Green leafy vegetables
Nuts and other nuts
Lentils
Prawns

If you think you have iron deficiency, avoid consuming coffee, milk or tea with foods rich in iron, since calcium inhibits its absorption. In contrast, vitamin C will increase the absorption of iron.

Calcium Care

99% of the calcium in the human body is stored in the bones and teeth. The remaining 1% is found in blood and other tissues.

When you consume little calcium in your diet, your body gets the calcium it needs from your bones. Over time this process can cause or contribute to osteopenia or osteoporosis, another major problem for women.

Although strength training can help you maintain the health of your bones, it is likely that you will need to supplement because of losses through sweat or with amenorrhea and low levels of estrogen.

To avoid this supplementation, we recommend that you include these foods rich in calcium

Sardines
Almonds
Oranges
Sesame
White beans

Beware of Vitamin D
Despite its name, vitamin D is more than just a vitamin, since its functioning is different, serving among other things as a steroid hormone in the body.

Vitamin D deficiency rates are high for female athletes (ranging from 33 to 42 percent) and may be even higher depending on the season and type of sport.

Therefore, female athletes with a high volume of training are strongly recommended to control vitamin D levels quarterly and follow the medical indications in the event of a deficit.

When consuming vitamin D, there are two different forms: vitamin D3, which is found in some foods of animal origin, such as fatty fish and egg yolks; and vitamin D2 (ergocalciferol) found in some fungi.

Of the two types of vitamin, D3 is the most important since it is almost twice as effective in producing increases in blood of vitamin D.

Although vitamin D supplementation appears to be a valid alternative, sun exposure is often the most effective way to maintain good levels of this important vitamin.

Vitamin D can be produced from cholesterol in the skin when exposed to the sun, as the ultraviolet B (UVB) rays of the sun provide the energy needed for the reaction to occur.

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entrenamiento running 3 things to take into account women sportsmen
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