Stress of training and competition can deplete the body of important nutrients and energy needed for cellular

process (McGuire & Beerman, 2011, p. 429). Vitamins and minerals are needed for many functions including energy metabolism, repair and maintenance of body structures, protection from oxidative damage, and immunity (McGuire & Beerman, 2011, p.428).

Think about what you eat before, during and after practice. Consider what you eat on the day of a competition. Before, during and after competition. How does your diet differ in the offseason? Are you dissatisfied with your performance in any way?

Female athletes participating in highly competitive and demanding sports could face health risks related to anemia and low bone mineral density (Schlenker, Roth, Williams, Schlenker, 2011, p. 328). Women who have a menstrual cycle. Women afflicted with the female athlete triad.

Lack of iron can cause fatigue and weakness as well as lowered exercise capacity and shortness of breath. Iron can be lost through sweat, urine, feces and menstrual periods. The University of California-San Diego reports that endurance athletes, particularly runners, need up to 70 percent more iron than other women. (Livestrong, 2010)

Calcium and Vitamin D are essential for both strong bones as well as a healthy heart. Deficiencies in these areas may increase the risk of broken bones or stress fractures. A deficiency of vitamin D can lead to muscle pain, fatigue, chronic pain and depression. (Livestrong, 2010).

The B vitamins help with red blood cell production and aid in aerobic and anaerobic performance. B vitamins are not stored in the body because they are water soluble. B vitamins help the body produce energy from the foods you consume. (Livestrong, 2010).

The female athlete triad consists of three health afflictions: Disordered eating, menstrual disturbances and osteopenia (low bone mass). Women who participate in competitive endurance sports or are judged on physical appearance are at a increased risk of the affliction of the these complications.

Keep a three day food journal. Record a practice day, game day and an off day. Plug your numbers into a website to determine your average micronutrient intake. Discuss your findings with a trained professional about how to proceed with determined deficiencies.

If you have questions that you would like to ask in a more private setting please feel free to contact me at any of the following: Office: 620-123-4567 Cell: 620-123-4567 Email: tpfaff@email.com

Livestrong (2010, October 27). The Best Vitamins for Women Athletes | LIVESTRONG.COM. Retrieved March 25, 2014, from http://www.livestrong.com/article/290004-thebest-vitamins-for-women-athletes/ McGuire, M., & Beerman, K. A. (2011). Nutritional sciences: From fundamentals to food (2nd ed.). Belmont, Calif: Wadsworth Cengage Learning. Schlenker, E. D., Roth, S. L., Williams, S. R., & Schlenker, E. D. (2011). Williams' essentials of nutrition and diet therapy (10th ed.). St. Louis, Mo: Elsevier/Mosby.