of plates. Don't worry. Nutritional advice Sthlete of Sport, A. However, athletes push their bodies to peak performance, so these individuals may need an energy boost.

Female athlete supplements -

This is particularly important to menstruating female athletes who might experience losses equating to between 5 and 40 mg of iron each cycle [ 71 , 72 ]. Of note, this number is likely much higher in women with heavy menstrual bleeding HMB , a condition thought to be highly prevalent in athletic cohorts [ 73 ].

Interestingly, hepcidin, the aforementioned iron regulatory hormone responsible for controlling iron absorption, has been shown to be downregulated by oestrogen [ 74 ], which means that iron absorption might be increased when oestrogen levels are high i.

follicular phase of the menstrual cycle. This may provide a window of opportunity for females to recover the net iron loss from menstruation. While mechanistic support for this association is strong, studies of human trials are unclear [ 75 , 76 ] and no study has yet directly assessed changes in iron absorption rather than hormonal alterations across the menstrual cycle in female athletes.

Regardless, these menstrual blood losses and hormonal fluctuations are unique to female athletes, and result in a greater iron requirement compared with males. However, this RDI can be quite difficult for females to achieve as their generally smaller body size means a lower absolute energy intake is required when compared with males.

To compound this issue, female athletes commonly follow diets that are restrictive, including vegetarian or vegan diets low in quality haem iron sources [ 11 ], or those limiting either carbohydrate or energy intake [ 78 ], which have been shown to contain lower amounts of dietary iron.

Accordingly, inadequate energy intake, and therefore lower dietary iron intake, contributes to the higher incidence of iron deficiency seen in female athletic populations [ 79 ]. Consequently, an increased focus on either dietary or supplemental iron intake in female athletes is required, particularly where additional challenges to iron balance occur from high exercise loads.

This is reflected in the iron screening recommendations for athletes [ 11 ], which suggest that females should have their iron status assessed at 6-month intervals, especially in cases of known iron compromise.

The more frequent routine screening of women allows minor deficiencies in iron i. stage 1 iron depletion to be treated prior to progression towards severe stages of the nutrient disorder i.

stage 3 IDA. In addition to iron, folate is a B vitamin of particular importance to pre-conception and throughout pregnancy. As described previously, both iron and folate have fundamental roles in erythropoiesis [ 80 ].

Further, folate coenzymes are essential in nucleic acid synthesis, methionine regeneration, and in one-carbon metabolism [ 81 ], making them particularly important during periods of rapid growth i. during pregnancy. Female athletes training throughout their pregnancy should strongly consider both iron and folate supplementation, as the added haematological stress of high exercise volumes on top of those associated with foetal growth and development may accelerate the progression of a deficiency, if not treated proactively.

These recommendations are based on the general population, as athletic specific values do not currently exist; however, they should be generally applicable assuming a pre-existing deficiency is not evident.

Nevertheless, given the lack of research in the area, individualised consultation and screening for nutrient deficiencies throughout pregnancy is strongly advised. Interestingly, there is evidence to suggest that oral contraceptive use is also associated with a reduction in plasma folate concentrations and red blood cell folate concentrations [ 84 ].

Accordingly, athletes using oral contraceptives may need to consider higher folate consumption, particularly if planning pregnancy. Of note, many prenatal vitamins will contain between and µg DFE of folic acid, which will support reproductive health and provide protective effects on the foetus when used for 3—6 months prior to conception [ 85 ].

Clear associations between menstrual function, bone health and energy availability have previously been described via the Female Athlete Triad [ 86 ] and more recently as part of the Relative Energy Deficiency in Sport REDs model [ 87 ]. While acknowledging the limitations associated with using BTMs to infer bone health, it may allude to an ability for men to better tolerate caloric restriction compared with women [ 92 ].

While vitamin and mineral intake can help support bone health, it is less effective when low energy availability is present, and in these instances optimising energy intake should be the primary nutritional intervention to improve poor bone health. Overall, when considering the unique challenges of female athletes and the associated needs for vitamin and mineral intake, it should be mentioned that a recent audit on the representation of women in research examining iron, calcium and vitamin D supplementation [ 93 ] found not one study was able to classify and report menstrual status according to best practice guidelines [ 65 ].

Accordingly, a greater effort to explore the unique nutrient needs of the female athlete is warranted. Athletes are regularly exposed to high levels of training stress, and therefore, their energy intake needs to match the energy demand.

However, there are a variety of factors that contribute to the poor replenishment of energy needs in athletes, and as such, the replenishment of key vitamins and minerals can be compromised, putting athletes at an increased risk of nutrient deficiencies.

Given this increased risk, it is important that practitioners use a robust framework to assess the overall energy requirements, the current dietary practices and the biological and clinical status of their athletes, to identify if and when an athlete may require nutritional intervention.

Should a nutrient deficiency be detected, it is important to consider the appropriate approach to correcting the problem, whilst also accounting for the various factors e. Of note, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e.

iron and B vitamins are significant contributors to haematological adaptation. Finally, it should be noted that the female athlete has nuanced vitamin and mineral requirements that differ to their male counterparts, and that the research landscape requires significant work to better understand the unique nutritional challenges they face.

Close GL, et al. Int J Sport Nutr Exerc Metab. Article PubMed Google Scholar. Larson-Meyer DE, Woolf K, Burke L. Assessment of nutrient status in athletes and the need for supplementation. Article CAS PubMed Google Scholar.

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Article PubMed PubMed Central Google Scholar. Haymes EM. Vitamin and mineral supplementation to athletes. Int J Sport Nutr. Beck KL, et al. Role of nutrition in performance enhancement and postexercise recovery.

Open Access J Sports Med. Wasserfurth P, et al. Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention.

Sports Med Open. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet.

McClung JP, Gaffney-Stomberg E, Lee JJ. Female athletes: a population at risk of vitamin and mineral deficiencies affecting health and performance. J Trace Elem Med Biol. Peeling P, et al. Effects of exercise on hepcidin response and iron metabolism during recovery.

Sim M, et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. Tardy AL, et al. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Article CAS PubMed PubMed Central Google Scholar. Boosalis MG. ABCDEs of sports nutrition assessment.

Health N, Council MR. Nutrient reference values for Australia and New Zealand: including recommended dietary intakes. Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function.

Flueck JL, Schlaepfer MW, Perret C. Effect of week vitamin D supplementation on 25[OH]D status and performance in athletes with a spinal cord injury. McCormick R, et al. The effectiveness of daily and alternate day oral iron supplementation in athletes with suboptimal iron status part 2.

Dawson B, et al. Iron supplementation: oral tablets versus intramuscular injection. Maughan RJ. Contamination of dietary supplements and positive drug tests in sport.

Worthington P, et al. When is parenteral nutrition appropriate? JPEN J Parenter Enteral Nutr. Australian Institute of Sport, A. No needles policy. Refining treatment strategies for iron deficient athletes. Sports Med. Micronutrients and athletic performance: a review.

Food Chem Toxicol. Moll R, Davis B. Iron, vitamin B12 and folate. Article Google Scholar. Hinton PS. Iron and the endurance athlete. Appl Physiol Nutr Metab. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Effect of iron injections on aerobic-exercise performance of iron-depleted female athletes.

Rubeor A, et al. Does iron supplementation improve performance in iron-deficient nonanemic athletes? Sports Health. Houston BL, et al. Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials.

BMJ Open. Stellingwerff T, et al. Nutrition and altitude: strategies to enhance adaptation, improve performance and maintain health: a narrative review. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements?

Koury MJ, Blanc L. Red blood cell production and kinetics. Rossi's Principles of Transfusion Medicine. Stabler SP. Vitamin B12 deficiency. N Engl J Med. Torrez M, et al. How I investigate acquired megaloblastic anemia.

Int J Lab Hematol. Bizzaro N, Antico A. Diagnosis and classification of pernicious anemia. Autoimmun Rev. Krzywański J, et al. Vitamin B12 status and optimal range for hemoglobin formation in elite athletes. Owens DJ, Allison R, Close GL.

Vitamin D and the athlete: current perspectives and new challenges. Kunstel K. Calcium requirements for the athlete.

Curr Sports Med Rep. Turner AG, Anderson PH, Morris HA. Vitamin D and bone health. Scand J Clin Lab Invest. CAS Google Scholar. Harju T, et al. Prevalence and novel risk factors for vitamin D insufficiency in elite athletes: systematic review and meta-analysis.

Eur J Nutr. Marcinowska-Suchowierska E, et al. Vitamin D toxicity—a clinical perspective. Front Endocrinol. Jakobsen MM, et al. The association between vitamin D status and overuse sport injuries: a systematic review and meta-analysis.

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Tai V, et al. Calcium intake and bone mineral density: systematic review and meta-analysis. Kohrt WM, et al. Maintenance of serum ionized calcium during exercise attenuates parathyroid hormone and bone resorption responses.

J Bone Miner Res. Lundy B, et al. The impact of acute calcium intake on bone turnover markers during a training day in elite male rowers. Med Sci Sports Exerc. Mountjoy M, et al. The IOC consensus statement: beyond the Female Athlete Triad-Relative Energy Deficiency in Sport RED-S. Br J Sports Med.

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If you are low, taking 30—mg daily without food can help depending on how low you are. Since exercise decreases iron absorption, take iron supplements several hours before exercise if you train later in the day, or several hours after exercise if you train early.

It is one of the most studied ergogenic aids and has been shown to be effective for booting muscle strength, muscle endurance, and mental focus. This study lends further support to a study by French researchers showing a similar neuroprotective benefit of caffeine in women.

An earlier published study from Harvard also found a slight association between caffeine consump- tion and a reduced risk of breast cancer. How to take it: Take —mg of caffeine as needed daily, with typical times being morning and before workouts.

CALCIUM What it is: Calcium is a mineral needed for numerous functions in the body, from bone health to muscle contraction. Fat loss, you say? Sure, there may be an association between calcium intake and body-fat levels, but both bone health and body fat are two benefits that men also derive from calcium.

Several studies have reported an inverse relationship between calcium intake and PMS, so the higher the calcium intake, the fewer the PMS symptoms. One study by Iranian researchers reported that women suffering from PMS who took mg of calcium twice a day for three months had a significant reduction in fatigue, appetite changes, and depression compared with those who got a placebo.

How to take it: Every woman should supplement with 1,—1,mg of calcium per day, regardless of whether or not you suffer from PMS. Your best bet is to take at least two doses for enhanced absorption of calcium. To further promote calcium absorption, also take each dose with between —2, IU of vitamin D.

A recent study from the University of Massachusetts suggested that vitamin D intake is associated with fewer PMS symptoms, although this is likely due to higher calcium uptake. For a great calcium supplement check out Twinlab Calcium Citrate, which is one of the most absorbable forms of calcium.

Boosts Libido, Creates Hormone Balance, Relieves PMS Symptoms and Maximizes Sleep! I've worked with the team at The Feed for the past six months to source the supplements I want from the brands I trust. I've hand-picked each supplement you are getting.

Here just a few highlights of how the Female Formulas are designed for your unique needs as a Female Athlete:. Iron is critical for many female athletes, yet your body is better at absorbing iron in the Follicular phase, so it makes no sense to take it all month.

You will get 28mg of iron in the daily pouches you use during the Follicular Phase. With the increase of estrogen and progesterone in the Luteal phase your body needs more creatine to help with hormone-mediated neurotransmitter changes which affect your mood, so I've included Creatine in the 14 Luteal phase pouches.

It is a low dosage that has been shown to assist in balancing mood and won't have any side effects i. I've included two distinct species of probiotics, Lactobacillus: Reuteri RC® and Rhamnosus GR-1® , backed by clinical studies to help promote a healthy vaginal microflora and support urogenital tract health.

I've added to your pouches SwissRX Bone Support because low estrogen puts you at a higher risk for osteoporosis. SwissRX Bone Support includes highly bioavailable forms of calcium, magnesium, and Vitamin D alongside Vitamin K2 to help support calcium absorption. I hope you share my excitement to finally have an easy-to-use solution unique to female athletes' needs and timed specifically to your menstrual cycle.

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Sports nutrition for women differs from spuplements Female athlete supplements of Nutritional advice, so why Supplemengs we make the same recommendations? This post breaks down Healthy nutrient choices considerations for nutrition for female runners and female athlete nutrition. This blog post was written by Melissa Boufounos and reviewed by Sarah Schlichter, MPH, RDN. It is for informational purposes only and should not be taken as medical advice. Consult a doctor or dietitian with specific questions about your diet or supplementation. unfortunately we do Female athlete supplements Fe,ale to your region Female athlete supplements the Nutritional advice. Follow us athletee Instagram and stay stuned we will ship to more regions soon. Wupplements, the suppldments is invalid or Effective use of browser caching be entered in the next step of checkout. Due to the wide range of supplements, it is not always easy to keep track of your optimal supply of essential vitamins and minerals. Especially if a comprehensive supply is to be ensured, several products must be combined and thus the individual compositions must be precisely evaluated during the selection, so that nothing is over- or underdosed.

Female athlete supplements -

Joint Health, Bone Health, Muscle Performance, Cognitive Function. NSF Certified. Gluten Free. NSF Certified Sport. Estiminated to be back in stock:.

Complete Female Athlete Bundle. Everything at a Glance Gluten Free. Benefits Fortify immunity and cardiovascular health with Omega-3 Elevate bone and muscular health with Vitamin D Revitalize tendons, ligaments, and skin with Collagen Peptides Amplify workout capacity and energy with Creatine.

How to Use Take 1 serving size of each as directed on the individual products. Function Omega-3s act as cellular repair agents Vitamin D plays a crucial role in calcium absorption for bone strength Collagen Peptides aid the body's natural production of collagen, essential for connective tissues Creatine acts as a quick-access energy reserve during high-intensity efforts.

Ingredients Omega-3 Vitamin D3 Collagen Peptides Creatine. What's Included Omega-3 Omega-3 are essential polyunsaturated fatty acids that play a critical role in cell membranes throughout the brain and body. What to Expect with Complete Female Athlete Bundle.

When to Use 1 x serving size of each Take as directed on the individual products. Onset Time 14 days Estimated weeks of supplementation for noticeable improvements to be felt. For optimal benefits, continue usage for an extended period. Expected Results Overall Well-Being Athletic Performance Cognitive Function Joint Health Muscle Recovery.

Results may vary depending on individual factors such as age and lifestyle factors. With consistent use and a healthy lifestyle, individuals may begin to notice improvements in energy, joint health, cognition, athletic performance, and overall well-being within a few weeks.

Ingredients We Can Be Proud of. Frequently Asked Questions. Is this bundle safe for daily consumption? Can I take all the supplements together?

Yes, but for optimal absorption, follow the protocol integration guidelines provided. Is the Omega-3 fishy in taste or smell? No, Omega-3 undergoes molecular distillation, ensuring purity without a fishy aftertaste.

Do I need to cycle off creatine? You May Also Like. Essential Plant-Based Protein this. includes keyword ; this. Add to Bag Notify me when available.

Being an athlete, your body has an increased need for vitamins and minerals due to increased stress and generally higher nutritional requirements - which is exactly what our Athlete Stack is designed for. Our ESN Athlete Stack is manufactured in our German in-house production facility using the latest technology according to the highest quality standards.

Do you know the wonderful feeling when everything just works? The reason for this is often a healthy and efficient body, because then we feel fit, vital and happy.

Then, we approach everything with a completely different attitude compared to day when we do not feel this good. On some days we believe we can pull out trees and on other days, on the other hand, we quickly forget that we can influence our performance level and are not helplessly at the mercy of our starting difficulties.

A balanced diet that contains all the nutrients, vitamins and minerals, sufficient sleep and as little stress as possible form the perfect basis for our body to be able to perform. Your body needs your help to enable all its functionalities.

The best part is that we can control all three components ourselves and thus influence our performance level positively or negatively. Maybe you've even tackled it before and then realized that a balanced diet requires a knowledge? Even if you have this knowledge, especially as an athlete, it is not always possible to cover your needs for vitamins, minerals and trace elements exclusively through your diet.

Although it is possible in principle within the framework of a balanced and varied diet, it requires some planning. Supplementing your diet with a supplement fitting your individual needs for female athletes is therefore a convenient and efficient solution for you.

When you try meeting your vitamin and mineral needs through various products on the market, you may forget an important nutrient or might overdose it. On top of that, buying different products can quickly drain your wallet and all these products take up a lot of space at the same time.

Our ESN Athlete Stack will solve all these problems in every aspect! With one capsule, your body receives all essential vitamins as well as exquisite minerals and trace elements that your body needs for its vital functions. Since your body has an optimal mix of nutrients, you provide your body with more energy in your everyday life.

Vitamin C, vitamin B12, potassium, zinc, copper and so on help you - in their dosage adapted to your physical activity and your gender! All in one capsule sounds pretty good, doesn't it? With only seven capsules per day, you cover all your needs and one pack lasts for a whole month.

Plus, it means no more carrying around countless different packages! With our Athlete Stack you are optimally supplied anytime and anywhere. Since our recommended intake is based on scientific evidence and EFSA European Food Safety Authority recommendations, you don't have to worry about the safety of the doses.

If you take our Athlete Stack, your body will be supplied ideally all the time! Even though the physical functions of women and men differ to a certain extent, they still need the same vitamins and minerals to maintain vital processes - just in different dosages. For this reason, we have developed an Athlete Stack for women and one for men.

Magnesium, which has been shown to contribute to muscle function, zinc, which helps maintain normal skin, hair, and nails, and - effectively dosed for male and female athletes - vitamin C, which supports the normal function of your immune system during and after intense physical activity, are included.

You can expect these and many more benefits from the vitamins and minerals included in our Athlete Stack. Space-saving, money-saving and effective - the difficulty of choosing the right combination of supplements is over now.

Check out our Athlete Stack and develop your body's full potential by additionally keeping track of your sleep, stress levels, and balanced diet.

We at ESN have been researching, developing and producing completely in-house since , because it is important to us that we offer you only the best quality. The best way to do this is to design, optimize and control all our processes ourselves.

Of course, our product batches are also tested by external, accredited laboratories. Fitmart ist im wohlverdienten Ruhestand. Shoppe jetzt hier deine Lieblingsprodukte von ESN. Solltest du noch Fragen haben, kontaktiere unseren Kundenservice Anfrage einreichen.

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Serving Per Container Female athlete supplements. The Nutritional advice Female Athlete Bundle provides essential ingredients selected Femalle Female athlete supplements. Andy Galpin that can Femqle female athletes nourish tahlete, recover suppleements, and optimize Nutritional advice performance. The Complete Female Athlete Bundle helps female athletes unlock their full athletic potential. This bundle was expertly curated with Dr. Andy Galpiin to enhance performance, optimize recovery, and fortify overall health. The suite of essential supplements includes Omega-3s and Vitamin D, which bolster health and immune functions; Whey Protein and Creatine, which ensure energy and muscle optimization; and Collagen Peptides, which revitalize connective tissues, providing durable strength, and optimal recovery.