by AshMegha on Jun 20, 2023
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What advice do you have for athletes regarding nutrition and menstrual health? ? @manasa
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t
268d
・answered 268 days ago
For athletes: 1. Ensure adequate calorie intake for activity and menstrual health. 2. Eat a balanced diet rich in nutrients, including iron and calcium. 3. Stay hydrated. 4. Include iron-rich foods for energy and prevent deficiency. 5. Get enough calcium and vitamin D for bone health. 6. Consume healthy fats for hormone balance. 7. Time meals around workouts for energy and recovery. 8. Manage stress. 9. Consider consulting a sports dietitian for personalized guidance.
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240d
・answered 240 days ago
Hi there, I hope you are well. Here's some advice that I'd like to offer. - Ensure to have meals with complex carbohydrates for enough energy and fibre. Keep the intake of simple carbohydrates to minimum. - Start your day with a wholesome breakfast which has fibre, protein, and good fats. - Add protein to every meal, beans, lentils, lean meat, dairy and dairy products, nuts, seeds, are good options. - Ensure to have a pre-workout and post-workout meal. Pre-workout should be ideally a good source of carbohydrates with some protein whereas your post workout needs to have high protein, and some carbs. - Hydration is the key. Drink enough water and maintain your electrolyte balance. - Check for supplementation as you may require Vitamin D, calcium, and Omega 3 supplementation depending on your workouts, activity levels, age, and current goals. - Add good fats to the diet to keep inflammation at bay. - Add Vitamin D, magnesium, iron , Vitamin 12, Vitamin B9 rich foods to the diet ✨
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