Adequate Nutrient Percentages for Female Athletes

More and more females are joining sports activities. To perform well, they need to have adequate nourishment. Good nutrition prevents tiredness, performance plateaus, burnout, and repeated injuries in female athletes. Good nutrition also maintains good body function, provides the athlete with energy, and helps in the recovery and repair of damaged cells and tissues.

Female athletes need about 70 percent carbohydrates, 20 to 30 percent fat, and 10 percent protein in their diets. They should also have a little bit of fat for insulation and stored energy. They should have a caloric intake of 1500 to 3000 calories per day, which depends on the intensity, duration, and frequency of their sports activities. They should also have adequate calcium for bone development, which is around 1300 milligrams per day. In addition to these nutrients, they should have an intake of 18 milligrams of iron per day to avoid iron deficiency. Finally, they should eat lots of fruits and vegetables for vitamins and minerals.