Most runners pay attention to what they eat, since their nutritional intake provides the fuel that allows them to run. While this is true of runners across the board, female runners in particular must be mindful of certain nutritional needs due to their specific body chemistry. Being aware of the following points of concern can help women make sure that endurance, strength and overall health will always be a part of their running routine.
Dietary Fat
In The Complete Book of Women’s Running (Rodale, 2000), Dagny Scott advises that runners take in approximately 65 percent of calories from carbohydrates, 25 percent from fat, and 10 percent from protein. Though many women view fat as an enemy, it is essential in maintaining a healthy diet for an active lifestyle. Depriving oneself of healthy fats can adversely affect skin and hair, and can also leave runners perpetually hungry. Furthermore, a recent study in the Journal of the International Society of Sports Nutrition demonstrated that female runners with a lower intake of dietary fat were more prone to injury. To maintain healthy fat intake, women should include monounsaturated fats and omega-3 fatty acids in their diet. These healthy fats can be found in foods like fish, nuts, olive oil and avocados.
Protein
Though carbohydrates provide a well-known boost to runners, protein is equally important in maintaining a healthy running routine. Scott explains that protein repairs muscles after exercise, protecting the body against injury and strengthening it for future runs. While some people may erroneously associate protein with body-building, it is absolutely essential to a woman’s running routine as well. Protein-rich foods include beans, fish, soy and dairy products, and nuts.
Calcium from Dairy and Non-Dairy Sources
Women in particular need healthy doses of calcium in their diet, as insufficient amounts weaken bones and lead to osteoporosis. According to Scott, runners who do not consume enough calcium are also more prone to muscle cramping.
Most women require a total of 1,000 milligrams of calcium a day, or 1,500 milligrams if over 50 years old. Scott maintains that since the body can only absorb about 500 milligrams at a time, servings should be consumed throughout the day.
Dairy products contain the most concentrated amounts of calcium, but women adverse to dairy can find it elsewhere. According to D. Enette Larson of the American Dietetic Association, calcium-rich plant sources include kale, broccoli, legumes, calcium-fortified soy products, greens and almonds.
Iron
All athletes face iron depletion through sweating, and women in particular are at risk due to additional loss through menstruation. As a result, women are more prone to anemia and exhaustion. To maintain a healthy running routine, Scott suggests that women aim for 15 milligrams of iron each day.
Though lean cuts of red meat are an excellent source of iron, women can also attain their daily dose through mineral supplements and multivitamins. According to Larson, iron-rich plant sources like beans, dried fruit and kale are best eaten with citrus fruits, as vitamin C aids its absorption.
Eating for Good Health
Though runners sometimes oscillate between eating too much on the assumption that they’ll burn off the calories, or eating too little in an attempt to expedite weight loss, a healthy medium is best for maintaining health and avoiding injury. For women, this is particularly important. Being mindful of their bodies’ unique needs can help female joggers sustain a healthy running routine for life.
