How Sports nutrition for men and women different?


Powerlifting, bodybuilding most of the sports are mainly male dominated, most of the information concerning lifting and nutrition is still focused on gender. Obviously, women need to eat less calories overall, as they have less muscle mass.
According to the best sports nutritionist in Hyderabad, what are the differences that should be considered for a women athlete? A lot of information may be seen on YouTube, in books or articles but like I said again most of them are for men and as a female, it’s always not clear how you should adapt to those facts.
We will split this topic into three parts:
1.   What are the differences and where do they come from? (Hormonal Differences)
2.    How does it affect the women athletes in strength training? Is it making them stronger/ weaker and why?
3.    How metabolism, Food, Fat Burning, and Fat consumption affect us?    
Let’s start begin saying that there are a lot of similarities related to how they react to Training and nutrition but also there are some major differences. The major differences are related to hormones. We are not going to look at functions of different hormones because the female hormone balance is really complicated and what’s interesting to know are the effects. 
There are hormones in the body that make a man, a man, & there are hormones that make a woman, a woman. The main male hormone testosterone is responsible for muscle mass. Women 1/10th of the cysteine level that men have. Naturally, women can build less muscle overall than men. Women have more of the female sex hormone- estrogen and these are also responsible for female cycles. They change the primary fuel while exercising to carbs and fat in a woman. But this hormone also encourages glucose uptakes into muscle fibers are germane of energy in their muscles. Estrogen also makes store more body fat than men in their different body parts other than the belly. Woman do this because they store vitamins and nutrition in effect which can be very useful during pregnancy. They tend to have twice the fat of man but it does not refer to unhealthiness. Women have more fat stored between the muscle and the skin while men have fat that stored around the organs. This is also the type of fat that increases the risk of diseases. In addition to that, a very low body fat percentage in a woman has a negative influence on sports performances and recovery. Because of the testosterone differences women will never have as much muscle mass or become as strong as men naturally. Women also have different muscle composition. Their muscles are built of 3 types of fibers. Women have more fibers that are better for long-lasting exercise and they will have better infused by the bloodstream. Together with the higher estrogen level that means women can do and use larger glucose amounts than man. So it’s important to figure out the nutrition needs and start working on the balance factors to get the best results. No two individual being men or women can have same diet to achieve goals.
Another difference is the neuromuscular efficiency, in other words how well its nervous system able to recruit muscle fibers. In men, this works really well but in women, it’s just less efficient.
In training this will mean if a man lifts 90% of his maximum weight, 90% muscles are recruited and are used. If a woman lifts 90% then there aren’t 90% of her muscle fibers are recruited; it’s less. Let’s compare this to a battery, say you have one battery for a one repetition maximum and you want to release all of the energy in 1 RM repetition; men have that better nervous system so they could release all of their energy for their one rep max because of the woman's nervous system isn’t that effective therefore they would not be able to release all the battery’s for that 1 RM mocks one repetition max. A woman would have energy look towards left for the let's say 5 RM so if you want to do a 5 repetition max they would become closer to their maximum power level than a man would. An example a man would have 100 kilograms maximum for 1 repetition, but his 5 RM could be like 30 kilograms and for a woman, it would be like 70 kilograms. 
They do not need as much calories to maintain and build muscle. This is because they do it at a lower speed.
In a fasted state man and woman burn a similar amount of Fats and carbs. After eating woman preferably store fat and glucose. During training, they burn a greater amount of fat & after training, it switches back to glucose again. For a man, though, this seems to be the complete opposite. The larger glucose stores in their muscles and a greater proportion of type 1 fibers (this is type fiber which women have more) make one more insulin sensitive; therefore a woman can do better with a large number of carbs doing exercise.
In brief, following is the outcome of this article:
•    Main gender differences can be explained by in differences in sex hormones and muscle fiber type. 
•   Women have less testosterone but less estrogen than men which leads to slow muscle growth but also less fatigue during training and better metabolism.
•   Women can deal with more carbs compared to men in their diet.
•   Binge eating might be related to an imbalance of estrogen levels.
Do not forget that you are an individual your ideal body composition might be different from the ideal body composition of the person next to you. So one should consult best dietitian in Hyderabadfor your nutritional needs will differ from the person standing next to you.
How Sports nutrition for men and women different? How Sports nutrition for men and women different? Reviewed by Durgesh Thakur on February 20, 2019 Rating: 5

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