The Female Athlete Triad - What you need to know as an athlete
Eating disorders and disordered eating behaviors are fairly common in the athlete community. According to the Journal of Sports Health, “…up to 70% of elite athletes competing in both weight class sports (male and female) are dieting and have some type of disordered eating pattern with the goal to reduce weight before competition.”
Often times, as a result of an eating disorder or disordered eating behaviors, a female athlete can have what is known as the “Female Athlete Triad.” This often can present as the following symptoms:
menstrual dysfunction - this could look like missed periods or irregular periods
low energy
decreased bone mineral density - which can lead to fractures, broken bones, and other sports injuries
For many female athletes, this can also lead to decreased success in performance.
How does the female athlete triad happen? When our bodies are expending energy from training and competing in sport, it is important to replenish those energy stores with calories. Often, an increased energy deficit is related to restriction of certain foods, food groups, or fasting/skipping meals. Not getting enough fuel can lead to a decrease in hormones in female athletes, specifically, a decrease in estrogen. Estrogen controls the menstrual cycle and also impacts calcium and vitamin D. Low estrogen can lead to bone loss as well. Long term, this can cause decreased growth, osteoporosis and increased risk of injury.
Treating the Female Athlete Triad
An inter-disciplinary approach often is employed to help manage someone struggling with the Female Athlete Triad. From a nutrition standpoint, this will include increasing calories and including fat, protein and carbohydrates. Furthermore, the athlete should work to improve calcium and vitamin D intake. Education around proper fueling for sport is key. Speaking with a dietitian and working in collaboration with coaches and trainers can help assist an athlete with overcoming these challenges and better performance in sport.