Women simply have to come to terms with certain things, as Bertolt Brecht advised the female sex. And he is still right in many ways with this statement today. Even if the steadily increasing number of female bikers and in particular the noticeable explosion in performance in women's sport would suggest otherwise. One small difference remains. Also in the area of fitness nutrition. Although women need the same nutrients as men in terms of quality, there are big differences in terms of quantity. The amount of nutrients required by women can be higher, as in the case of dietary iron, or lower, as in the case of energy, i.e. calories.
The small difference no. 1: calorie consumption
The low energy requirement in women is due to their different body composition. The proportion of fat-free body mass is genetically lower in women than in men, and the proportion of fatty tissue is higher. As fatty tissue is not as metabolically active as muscle tissue, less energy is consumed. In addition, men weigh more on average and are slightly taller than women. A larger body and more muscle mass make it easier for men to commit calorific sins without having to "pay" for it with "excess weight" and figure problems. Women are therefore "allowed" to eat less, but must consume the same amount or even more nutrients, as is the case with dietary iron, for example.
Practical tips for female mountain bikers that can also benefit men:
- Try to include foods with easily absorbable iron in your daily diet, e.g. poultry, fish
- If you are a vegetarian, make sure you eat plant-based foods with a high iron content, e.g. leafy vegetables
- Combine plant-based sources of iron with vitamin C
-Avoid anything that could inhibit iron absorption, e.g. tannic acid
- Avoid diets that exclude important food groups, often at the expense of the iron balance
The small difference no. 2: Food iron
Meeting iron requirements has proven to be particularly difficult. Women have a higher iron requirement than men due to their monthly menstruation. Another factor that increases the requirement during regular training is the loss of iron through sweat. The body excretes 0.5-1.0 mg of iron with just one litre of sweat. This means that some of the iron ingested with food is lost again directly through sweat.
Why do we need iron?
Iron is vital because it combines with oxygen and transports it through the body and into the cells. Energy is then produced through the oxidation of carbohydrates, fats and proteins that are ingested with food. The main component of iron is present in the blood in the form of "haemoglobin". This is the substance
responsible for the red colour of the blood. In the muscles, the corresponding pigment is called "myoglobin". Too much iron is rare and would have negative effects on the organism. As the body has no effective means of "getting rid" of excess iron, it prevents this by absorbing the required amount via the intestinal absorption rate. The normal absorption rate is 10%, but if the body receives too little iron, the rate rises to 30-40% of the food supply. This is how the body tries to prevent a deficiency.
What options are there to prevent iron deficiency?
Despite the increased requirement, it is possible to cover the iron requirement with a balanced diet and still not exceed the calorie limit. The main sources of iron are meat, poultry and fish. Good sources of iron in plant-based foods are pulses, cereals and dried fruit.
Iron absorption depends on the form in which the iron is present. The bivalent form, as found in meat, poultry and fish, is better utilised by the body. The trivalent form, also known as the oxidised form, is found in plant-based foods. However, the body cannot absorb this so well. However, there are ways in which the absorption of trivalent iron can be improved. By combining plant-based sources of iron with vitamin C, absorption can be greatly increased. An acidic environment, e.g. a glass of lemon or orange juice, also supports this and also contains vitamin C.
The small difference no. 3: Calcium
Women are seven times more likely to suffer bone fractures than men. The main cause is a primary calcium or bone metabolism disorder called osteoporosis. This can be attributed not only to the altered hormone levels in the postmenopause, but also to insufficient calcium intake. Women who are active in sports also lose calcium through sweat. Excessive meat consumption can also result in a calcium deficiency. This is because the more protein an athlete consumes, the higher the calcium excretion via the urine. To prevent a calcium deficiency from developing in the first place, care should be taken to ensure an adequate supply of calcium. A desirable intake of 800 - 1200 mg calcium per day is recommended. Milk and dairy products are a good source of calcium. However, drinks with a calcium content are also recommended. Calcium from mineral water is particularly well absorbed by the body as it is present in dissolved form. Mineral waters with a calcium-magnesium ratio of 2:1 are preferable.
The small difference no. 4: Zinc
The trace element zinc plays a key role in the human body from a sports-related perspective. In addition to muscular performance, zinc is particularly important for regeneration, the immune system and wound healing. Athletically active women have a higher consumption of this trace element due to the strain, as it is increasingly lost through sweat and urine. In addition, women's monthly bleeding leads to increased zinc excretion. Unbalanced, high zinc losses reduce performance, weaken the organism and make it more susceptible to infections. Foods of animal origin such as meat, fish, milk and dairy products are particularly rich in zinc. However, female athletes tend to consume less animal products and more carbohydrate-rich, plant-based foods in the form of pasta, rice, potatoes, bread, fruit and vegetables. However, these only contain small amounts of zinc, which is also poorly available. In order to provide the body with an optimal supply of zinc despite regular high demands in everyday life and sport, enteric-coated zinc supplements from the pharmacy can help.
The small difference no. 5: Oral prescriptions
Oral contraceptives (the pill) are the most widely used prophylactic and therapeutic drugs in gynaecology. In addition to the desired effect, however, the pill also influences the utilisation of nutrients. For example, the need for vitamins B2, B6, B12 and C is increased. For this reason, foods with a high nutrient density of these vitamins, i.e. which contain many of these vitamins per calorie, should be specifically selected in the meal plan. These include cereals, vegetables, milk and dairy products and fish.
