Recommendations for Healthy Nutrition in Female Endurance Runners: An Update

Abstract

The purpose of this review is to present the basic principles of a healthy nutrition in female endurance runner enriched by the latest scientific recommendations. Female endurance runners are a specific population of athletes who need to take specifically care of daily nutrition due to the high load of training and the necessity to keep a rather low body mass. This paradoxical situation can create some nutritional imbalances and deficiencies. Female endurance athletes should pay attention to their total energy intake, which is often lower than their energy requirement. The minimal energy requirement has been set to 45 kcal/kg fat free mass/day plus the amount of energy needed for physical activity. The usual recommended amount of 1.2–1.4 g protein/kg/day has recently been questioned by new findings suggesting that 1.6 g/kg/day would be more appropriate for female athletes. Although a bit less sensitive to carbohydrate loading than their male counterparts, female athletes can benefit from this nutritional strategy before a race if the amount of carbohydrates reaches 8 g/kg/day and if their daily total energy intake is sufficient. A poor iron status is a common issue in female endurance runners but iron-enriched food as well as iron supplementation may help to counterbalance this poor status. Finally, they should also be aware that they may be at risk for low calcium and vitamin D levels.

Elevated Serum Hepcidin Levels during an Intensified Training Period in Well-Trained Female Long-Distance Runners

“…These values were above or close to previously reported values (e.g., 14 mg/day) [39,40]. Considering that a recommendation for iron intake in female endurance runners is 18 mg/day [41], the amount of iron intake in the present subjects was moderate.…”

Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores—Results from the NURMI Study (Step 2)

“…An essential requirement for a good health status is the choice of an appropriate, healthy, and sustainable diet [4,5]. As endurance running is known as a kind of sport with high energy expenditure and, thus, consumption, an endurance athlete’s need for vitamins, trace elements and other valuable food ingredients besides macronutrient requirements is very high [4]. Therefore, a well-balanced energy turnover is crucial [4], resulting in the creation of a well-planned and reasonable nutrition strategy [5].…”

Ferritin: An Iron Deficiency Biomarker in Collegiate Female Distance Runners

“…32 As intake decreases, aerobic performance is found to decrease as metabolic pathways become impaired. 32 In this study, there was a low correlation with ferritin levels and felt fueled. It was surmised that nutrition status did not seem to have an effect with ferritin levels.…”

“…30 Inadequate intake results in lower levels of metabolic functions and decreased micronutrients needed for the body to maintain homeostasis. 32 As intake decreases, aerobic performance is found to decrease since metabolic pathways become impaired. 32 Hydration is yet another factor often considered to affect and be a determinant of as 2% body weight loss, stating that any loss greater than 2% degrades aerobic performance in warm to hot environments.…”

“…32 As intake decreases, aerobic performance is found to decrease since metabolic pathways become impaired. 32 Hydration is yet another factor often considered to affect and be a determinant of as 2% body weight loss, stating that any loss greater than 2% degrades aerobic performance in warm to hot environments. 33 The goal for endurance athletes is to prevent a 2% loss from occurring during exercise.…”