Female weekend warriors, Moms of young female athletes, women of all ages.... take note! If you hadn’t already noticed, historically sports nutrition and training plans have been designed for men. Science has tended to overlook the physiological nuances unique to women in part because of the hormonal variation during monthly cycles and across the female lifespan.
Stacy Sims, PhD, a leading scientist at Stanford University from 2007 to 2012 and currently chief research officer of OSMO Nutrition, is looking to change that. She is one of the few exercise physiologists who has dedicated her research efforts to athletic performance and recovery unique to female physiology.
In her book, entitled ROAR, Dr. Sims highlights nutritional and training recommendations to build a comprehensive workout plan designed to enhance lean muscle, bone strength, speed, and endurance for every woman regardless of their athleticism.
Dr. Sims explains....
The key to delaying fatigue is in pre-workout hydration!
For optimum concentration of carbohydrates and needed electrolytes without the artificial flavors and colors found in most commercial sports drinks try Stacy's DIY sports drink a try:
20 oz. of filtered water
1 tsp real maple syrup
¾ tsp lemon juice
a pinch of sea salt
Read ROAR for tips and information such as:
· What to eat before and after exercise to optimize performance and improve recovery. Including DIY sports drink and power bar recipes free of refined sugar, artificial flavors, colors and chemical additives.
· How exercising in a fasted state may be contributing to resistant weight loss.
· Hydration requirements, including the balance of sodium and electrolytes, in relation to hormonal cycles. Typical sports drinks, lacking in sodium and electrolytes, carry a concentration of carbohydrates too high for maximal absorption in the gut.
· At what point during menstrual cycles women are more at risk for hyponatremia (water intoxication) and how to recognize it.
· How to prepare for seasons or locations involving high heat training climates and why “gels” are often not the solution.
· Self-assessments for you and your daughter(s) who may be impacted by symptoms related to the female athlete triad including eating disorders, bone loss, energy depletion, and endocrine dysregulation.
· Goal specific recipes and meal plans with detailed nutrient requirements unique to women throughout their menstrual cycle; including supplemental recommendations such as essential fatty acids to reduce inflammation and promote peak performance during PMS.
Whether you are a mom of young female athletes (competitive dancers and performing artists included), or looking to improve your own physical gains you will find ROAR a worthwhile read!
You can find ROAR and other fabulous reads, to cultivate wellness on the Resources page.
Don’t have time to read? Find two fantastic interviews with Dr. Sims on www.EndurancePlanet.com. Check it out today!