#BODY FAT PERCENTAGES FOR ATHLETES SKIN#

Moderate duration training at low to moderate intensity: 5-6g carbohydrates per kilogram body weight per day

Decrease your bodies production of growth hormone (important for growth and repair)įact: Carbs help fuel your performance and can help you stay leanĭespite these benefits, carb phobia or fear that carbs make you fat is still prevalent in women.

Slow down your metabolic rate (the number of calories your body burns while at rest).

Impair your body’s ability to use glucose (blood sugar) effectively for energy.

#BODY FAT PERCENTAGES FOR ATHLETES SKIN#

Your hair is thinning and your skin looks terrible.You feel you have nothing left for your partner and family.Your training harder but performance is worse.How do you know if your calorie intake is low? You’ll typically feel… The low output is not necessarily her optimal achievable output. When an athlete’s calorie intake is low, a low output (low training intensity) reflects the low intake. Increase your caloric intake and make sure you get adequate calcium and vitamin D to help guard against osteoporosis.Follow a healthy, energy-rich diet adequate for the demands of your sport.To prevent the female athlete triad follow these recommendations Poor diet & low calcium intake along with low estrogen levels can lead to increased risk of fracture as osteoporosis becomes a serious concern.With reduced estrogen menstrual periods become irregular or cease altogether.Body fat is drastically reduced leading to ovaries cutting back production of estrogen.Occurs when women deliberately try to lose weight in order to improve their performance or appearance.Calorie restriction combined with over exercising depletes body fat stores to unhealthy levels, which elevates the risk of the female athlete triad syndrome. Either way, if a lower body fat percentage makes sense for you it’s perfectly fine as long as it doesn’t involve severely restricting calories. A low body fat percentage can certainly be desirable for some as it can improve performance, while others may naturally have a low body fat percentage due to genetics. If you’re a female athlete who consistently strength trains your body fat percentage could be around 10-18%, while elite female athletes can have less than 10% body fat. A healthy range of body fat for women in general is 20-25%. Like all the information presented here, I share this not to make rules as to what being a competitive female athlete looks like, but to provide science based information to help young women make the best decisions that moves them closer to their goals. Listed below are a few key facts that all young female athletes should know about fueling themselves for optimal performance. Because after all, women are not small men. While research has shown that strength training for female athletes is just as important for performance as it is for men, we don’t talk enough about how female athletes need fuel for optimal performance. If an athlete comes to us looking to gain lean muscle, designing a plan that incorporates lean meats, fruits, veggies, and unprocessed foods are crucial to helping them achieve their goals. At my gym, the Boost Performance Center, nutrition is a big part of our programs. The information I’m sharing here is based on research conducted by renowned dietician Susan Kleiner. This void of information has led to an unfortunate stigma, and misinformation surrounding females and nutrition. Don’t get me wrong the data is slowly growing but up until recently almost all sports nutrition research and recommendations were based on information collected on men. Did you know that there is next to no data on sports nutrition for female athletes.

Body fat percentages for athletes