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As the post highlights, underfuelling (i.e. undere

As the post highlights, underfuelling (i.e. undereating) is a real concern for women in sports ⚽️ 🚴‍♀️ 🏄‍♀️ 🤼‍♂️ .🏀

This not only affects their performance and their increased risk of getting injured but also their overall physical and mental health ❤️‍🩹.

It is most common in sports where leanness and/or weight are important for performance (long distance running, road cycling); aesthetics/appearance (gymnastics, dancing); or to meet a weight category (wrestling, boxing, combat sports), but it is still present in other sports.

Matching nutrition with exercise requires planning and choosing the right foods at the right times. This is where sports dietitians like myself can help. We are qualified health practitioners who have the knowledge and expertise to provide strategies to ensure female athletes are meeting their calorie and nutrient requirements for their sport 🤓

#femaleathlete #sportsnutrition #sportsdietitian #nutrition #athlete #dietitian #internationalwomensday #exercise #sportperformance #womensport #womensupportingwomen

For today's international women's day, I wanted to

For today's international women's day, I wanted to put a focus on women in sports 🚴‍♀️ 🤾‍♀️ 🏋️‍♀️ ⚽️

Elite sport continues to set men and women apart. The men’s decathlon has been contested at every Olympics since 1912 but there is still no place at major championships for the women’s event. While men play five sets at Tennis Grand Slams, women can only compete over three sets.

We also see significant gender gaps when we look at the number of women participating in sport – 1.5 million fewer women than men participate in sport at least once a month. We also see clear gender gaps when we look at the number of women working in sport at every level. Women make up only 18% of qualified coaches and 9% of senior coaches. For almost half (49%) of publicly funded national governing bodies, less than a quarter of their Board are women.

Gender stereotypes, institutional bias and discrimination are holding girls and women back in sport.

This clearly shouldn't be the case.

Some of the things you can do to help:
- Support women’s and girls’ sports as a fan or player. Attend women’s sports games at all levels, watch their games on television or follow them on social media.
- Encourage your local sports organizations to develop gender equity policies so female athletes have equal participation opportunities, financial aid or funding as their male counterparts.

If wanting to learn more or get more involved visit these websites:
- https://www.womeninsport.org/get-involved/
- https://www.internationalwomensday.com/Mission/Sport
- https://www.sportaus.gov.au/media-centre/news/lets_stop_calling_it_womens_sport

#internationalwomensday #womeninsport #femaleathlete #womensupportingwomen #womensday #genderequality #feminist #breakthebias

Post-exercise recovery foods tend to be focused ar

Post-exercise recovery foods tend to be focused around protein which is definitely important for muscle repair, growth and recovery. However, there are other types of foods that may benefit exercise recovery and thus performance. These are foods high in polyphenols and omega-3 fatty acids.

Currently, there is emerging scientific support on how much impact these nutrients have on exercise recovery. We also know they are packed with anti-inflammatory properties which help reduce inflammation in the body. And the current guidelines recommend having fish and seafood 2-3x per week and a diet high in a variety of vegetables and fruits 👩‍🔬.

But the question around specific doses/amount and timing of omega-3 fatty acids and polyphenols and whether to have them from whole foods or supplements are still unclear 🧐.

At the moment, just focus on having a bit more and a variety of these foods (if you're not already) on rest days. There's no downsides to eating these as they still contain important vitamins and minerals to nourish the body and mind.

#polyphenols #athletes #sportsnutrition #healthyeating #omega3fattyacids #nutrition #musclerecovery #postworkout #postworkoutmeal #postworkoutsnack

References:
- Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
- Polyphenols: https://www.ais.gov.au/__data/assets/pdf_file/0020/1033517/Fruit-Derived-Polyphenols-InfographicFINAL.pdf

Cherries are small stone fruits that are generally

Cherries are small stone fruits that are generally eaten during the summer time which is coming to an end on this side of the globe (sigh). They fall into two major categories — tart and sweet cherries 🍒

They may seem like any other fruit but cherries have a unique combination of vitamins, minerals, antioxidants and anti-inflammatory compounds which act together to deliver health benefits! They even contain melatonin to assist with sleep 😴

Researchers have also looked at the impact a concentrated dose of cherries can have on muscle recovery after exercise 🏋️‍♀️ 🚴‍♂️ . Thus far, evidence shows Montmorency cherries (Prunus cerasus) may help improve rate of muscle function recovery after damage as well as reduce muscle soreness and inflammation 💪 🍒

They've become so popular in the sports world, that suppplement companies now sell them in the form of powder, pills and juice shots. If wanting recommendations on the dose, timing and frequency of cherries, and whether it's necessary for you, contact me here: contact@isabellehum.com 😉

#cherries #sportsnutrition #athlete #antioxidant #healthyeating #nutrition #nutritionfacts #sports #musclerecovery #inflammation #sleep #nutrientdense

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