Endurance Sports Can Leave Women Running on Empty

Female endurance sports athletes may be at risk for serious health issues, according to physicians at Loyola University Health System. Excessive exercise and inadequate nutrition can lead to problems such as low energy, menstrual irregularity, fertility issues, stress fractures, and osteoporosis.

“Marathons and triathlons have become increasingly popular in recent years,” says Neeru Jayanthi, MD, medical director of primary care sports medicine at Loyola University Health System. “Many who participate in these events are inexperienced athletes who do not properly care for their bodies while training. This can lead to irreversible damage to their health.”

Athletes put themselves at risk for health issues, if the number of calories they burn from exercise is greater than their caloric intake from food. Caloric intake also can impact performance issues. In fact, a Loyola study of distance runners found that total calories consumed is the greatest predictor of performance. However, women in particular tend to not alter their diet to compensate for the rigorous training endurance sports require.

“Female athletes are at greater risk for these health problems,” says Haemi Choi, MD, women’s sports medicine specialist, Loyola University Health System. “If we can educate women on how to listen to their bodies and support themselves with proper nutrition, we can better protect their health.”

Loyola sports medicine specialists offer these dietary tips to help women prevent health issues from popping up during marathon and triathlon training season.

Consume carbohydrates. Eat carbohydrates two hours prior to exercising and immediately following a training session or event.

Load up on calcium. A regular multivitamin does not have an adequate amount of calcium. Premenopausal women should consume 1,000 to 1,200 mg of calcium daily and postmenopausal women should take 1,500 mg in 500 mg doses with magnesium and vitamin D for optimal absorption.

Eat small, well-balanced meals regularly. Consume small, balanced meals every three to four hours to ensure energy levels support training needs.
Ensure caloric intake is sufficient. Physicians recommend eating 30 kcals per kg of weight daily and adjusting this based on exertion levels.

“Harm caused by the female athlete triad is reversible if caught early and caloric intake or exercise levels are corrected,” Jayanthi says. “Bone loss may be permanent and can occur if this condition is left untreated, so early diagnosis and treatment is critical.”

Source: Loyola University Health System