Eating & Training on your Period - The Female Athlete Traid - supported by WSNet's HerMoJo programme
Read more about diet, training and periods in MoJoManauls - BUY HERE
The advice we offer in the Feeling Good zone – bone health, healthy food, rehydration, the menstrual cycle and smart training – is there to help you train well and support you being a young woman as well as an athlete. We want you to be on top form and avoid habits which can lead to lack of energy, tiredness, disrupted periods - and even fragile bones. Any combination of disordered eating, menstrual problems and bone health in female athletes (plus any associated energy defi cit/lowered performance) is often described as the ‘Female Athlete Triad’.
Food and water to fuel your exercise - Eating the right foods at the right times will help avoid ‘Female Athlete Triad’ – other signs to look out for are: feeling overly tired from excessive training, over exercising or decreasing the amount of food you eat. Abnormal eating habits (restricting foods, skipping meals, eating disorders) can also result F.A.T. symptoms – causing low energy levels. These can disrupt your period and increase risk of injury. So, eat and drink smart to train smart!
Keep track of your menstrual cycle - By using a period tracker app (or tracking the start and end dates of you period in a diary or calendar) you will be able to work out your menstrual pattern. Irregular or multiple missed periods can impact bone health by disrupting oestrogen levels. If you have missed periods or your periods haven’t started by the time you are 15 OR if you began breast development more than three years ago and haven’t started your periods, it’s worth arranging a check-up just to make sure everything is OK.
Bone growth – your bones are growing fast in the early teens so, again a healthy diet that includes calcium (see page 32), sensible training and period tracking are alessential to keep them strong.
WSNet HerMoJo programme supports the INF Creating Choices with NETBALLMoJo - more info:
- WSNet's work in Africa - HERE
- International Netball Federation - #CreatingChoices programme - HERE
- NETBALLMoJo - written by key contributors around the world is designed to help girls overcome many of the issues they face in both western and 'third world' communities starting out in netball.
- Order you copy here - www.wsnet.co.uk/netballmojo
International – we’re currently working to get NETBALLMoJo translated (into Zulu, Xhosa, Swahili etc.) and digitised. Keen to work with UK NGBs and International Federations to help get the ‘Empowerment through Sport’ message across. Digital editions can be distributed virtually free (e.g. 50 Rupees) and delivered directly, circumventing local (often misogynistic) prejudices – we believe that gives WSNet a unique momentum that can really change the lives of girls in both western and 'third world' countries. If you can help please email firstname.lastname@example.org with your interest.
Background to Women’s Sports Network
Is a self-funded, cooperative network of groups and individuals working independently as associates and part-time volunteers. It is a not-for-profit community approaching one hundred thousand worldwide. Crystallising the issues & coordinating opportunities around WomenSport & Fitness by working in partnership with commercial/NGBs/educational/Charity organisations to raise the profile of WomenSport & SportsWomen. Advocating better access to Sport/FITNess, alleviating gender-bias and empowering women & girls through sport & fitness in their everyday lives.