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ในเรื่องของจักรยานและอุปกรณ์จักรยานอื่นๆ สำหรับผู้หญิงนั้นไม่ใช่ปัญหาเพราะในตลาดมีอยู่มากมายให้เลือก แต่สำหรับการกินอาหารและการดื่มซึ่งมีผลอย่างมากต่อประสิทธิภาพในการปั่นนั้นเป็นเรื่องที่ท้าทายสำหรับผู้หญิง เนื่องด้วยเหตุผลทางสรีระที่แตกต่างระหว่างผู้หญิงกับผู้ชาย ทั้งระดับของฮอร์โมน ลักษณะหรือมวลของกล้ามเนื้อหรือไขมัน ทุกคนทราบดีว่าการรับประทานอาหารที่ดีต่อสุขภาพเป็นเรื่องที่สำคัญและนำไปสู่ความสำเร็จในการฝึกซ้อมหรือแข่งขัน เพราะการแข่งขันโดยที่ไม่มีพลังงานเพียงพอจะนำไปสู่ผลการแข่งขันที่แย่ และแรงหมดก่อนจะปั่นจบนั่นเอง
เมื่อคำนึงถึงความแตกต่างของผู้หญิงกับผู้ชาย โค้ชจักรยานและเจ้าของแบรนด์เริ่มที่หันมาให้ความสำคัญกับการวางแผนโภชนาการที่มีความเฉพาะเจาะจงสำหรับเพศหญิงมากขึ้นเพื่อเพิ่มประสิทธิภาพการปั่นสูงสุด เมื่อครั้งที่จะต้องเพิ่มปริมาณคาร์โบไฮเดรตก่อนแข่ง ผู้หญิงจะไม่สามารถได้รับประโยชน์จากการโหลดคาร์บได้มากเท่ากับผู้ชายเพราะร่างกายผู้หญิงมีความสามารถในการกักเก็บไกลโคเจนได้น้อยกว่า
มีหลักฐานแนะนำสำหรับผู้หญิงว่าการรับประทานอาหารที่ดีต่อสุขภาพที่มีคาร์โบไฮเดรตเพียงพออยู่เป็นประจำ บวกกับการรับประทานเพิ่มเล็กน้อยระหว่างการปั่นถึงว่าเพียงพอแล้ว อย่างไรก็ตามบางคนก็ยังคงลองผิดลองถูกเพื่อหาวิธีการกินที่เวิร์คสำหรับตัวเอง เอาเป็นว่าวิธีที่ง่ายก็คือหมั่นรับประทานอาหารที่มีคาร์โบไฮเดรตสูงในอาหารประจำวัน และไม่ต้องไปกังวลหรือหวังผลมากมายกับการโหลดคาร์บ
ผลการวิจัยล่าสุดจากมหาวิทยาลัย South Wales ในปี 2009 พบความแตกต่างระหว่างเพศเช่นเดียวกัน โดยกล่าวในเรื่องความแตกต่างของระดับของฮอร์โมน ผลงานวิจัยพบว่าผู้หญิงมีกระบวนการสะสมไขมันที่มีประสิทธิภาพดีกว่าผู้ชาย ต้องขอบคุณไขมันที่มีส่วนช่วยในกระบวนการผลิตนี้ ผลการศึกษาพบว่าโดยเฉลี่ยแล้วผู้หญิงมีปริมาณไขมันในร่างกายมากกว่าผู้ชาย 6-10% และด้วยปริมาณเอสโตรเจนที่สูงกว่า ช่วยให้การสะสมของไขมันทำได้มากและยังลดความสามารถในการเผาผลาญพลังงานหลังจากรับประทานอาหารอีกด้วย นั่นสามารถอธิบายได้ว่าผู้หญิงส่วนใหญ่จะสามารถทำได้ดีเยี่ยมในการแข่งขันแบบระยะไกล (Endurance) บางคนบอกว่าเป็นเพราะผู้หญิงมีการควบคุมจังหวะการปั่นได้ดีกว่า แต่ความจริงแล้วเจ้าไขมันนี่แหล่ะ ที่เป็นส่วนสำคัญในการสะสมพลังงานชั้นดี นักกีฬาหญิงที่มีร่างกายลีนไร้ไขมันอาจจะมีไขมันในร่างกาย 10-20% ในขณะที่นักกีฬาชายจะมีน้อยกว่า เพียง 5-12% เท่านั้น
นอกจากนี้ นักแข่งเสือหมอบส่วนใหญ่มีปริมาณไขมันในร่างกายน้อยกว่าคนทั่วไปในโลก และนักปั่นหญิงบางคนลดลงไปเหลือเพียง 10% หรือต่ำกว่านั้น เพียงเพื่อที่จะสามารถปั่นได้เร็วมากขึ้น การลดน้ำหนักนั้นสามารถช่วยให้คุณปั่นขึ้นเขาได้เร็วขึ้น แต่ผลต่อสุขภาพในระยะยาวนั้น การรับประทานอาหารที่ให้พลังงานเพียงพอรวมถึงไขมันจะช่วยให้ร่างกายฟื้นฟูและซ่อมแซมตัวเองหลังจากการฝึกซ้อมนั่นต่างหากคือสิ่งที่สำคัญ ถ้าผู้หญิงมีปริมาณไขมันที่ต่ำจนเกินไปอาจจะนำไปสู่ภาวะประจำเดือนมาไม่ปกติ หรือ ประจำเดือนขาดช่วง ซึ่งนำไปสู่มวลดัชนีร่างกายที่ตกลงและขาดแคลนแคลเซียมในกระดูกในที่สุด
หมั่นรับประทานอาหารที่มีธาตุเหล็ก
คำแนะนำทั่วไปสำหรับผู้หญิงควรจะได้รับปริมาณธาตุเหล็ก 14.8 กรัม ต่อวัน และคนที่มีกิจกรรมเยอะอาจจะต้องการมากกว่าเล็กน้อย การมีประจำเดือนของผู้หญิงทำให้ร่างกายต้องการธาตุเหล็กมากกว่าผู้ชาย เนื่องจากการสูญเสียเลือด คุณควรจะเพิ่มปริมาณอาหารที่มีธาตุเหล็กในอาหารมื้อปกติอย่างสม่ำเสมอไม่เพียงเฉพาะในช่วงที่มีประจำเดือนเท่านั้น ถ้าคุณไม่รับประทานเนื้อสัตว์ประเภทเนื้อแดง ให้เลือกทานข้าวโอ๊ต โฮลเกรน ถั่ว เต้าหู้ ถั่วแขก แอพริคอท และ ผักใบเขียว เม็ดมะม่วงหิมพานต์ และไข่
กินโปรตีนเพื่อช่วยฟื้นฟู
เมื่อถึงเวลาการฟื้นฟูร่างกาย ทั้งนักปั่นชายและหญิงจำเป็นต้องรับประทานคาร์โบไฮเดรตเพื่อที่จะชดเชยไกลโคเจนในกล้ามเนื้อที่ใช้ไปในการปั่น ผมแนะนำให้กินโปรตีนประมาณ 20 กรัมเพื่อเพิ่มการฟื้นฟูกล้ามเนื้อ กรีกโยเกิร์ตและผลไม้ก็ให้ผลดีเช่นเดียวกัน หรือเครื่องดื่มปั่นผสมนมและผลไม้ สำหรับอาหารมื้อหลัก ลองทานข้าวผัดไข่และไก่ หรือเต้าหู้กับผัก แม้ว่าคุณจะมีชีวิตไลฟ์สไตล์ที่ยุ่งยาก คุณสามารถเลือกอาหารที่มีประโยชน์และคุณค่ากับร่างกายได้ที่ร้านสะดวกซื้อ ที่มีความน่าเชื่อถือและมาจากแบรนด์ที่มีคุณภาพ มีสารอาหารครบถ้วนของคาร์บ โปรตีน และไขมัน ถ้าคุณเป็นนักปั่นหญิงที่รับประทานมังสวิรัต คุณสามารถเพิ่มปริมาณโปรตีนในร่างกายให้เพียงพอได้ไม่ยาก แหล่งโปรตีนที่สำคัญคือไข่ ชีส โยเกิร์ต เต้าหู้ ถั่ว วอลนัท หรือ เมล็ดทานตะวัน ซึ่งเป็นแหล่งโปรตีนชั้นดีและยังมีไขมันโอเมก้า 3 อีกด้วย
ขอขอบคุณผลิตภัณฑ์อาหารซีพี
http://www.cpfworldwide.com/th/sustainability
Essential nutrition tips for women in cycling
When it comes to getting your nutrition right, there are some physiological differences between men and women mean different nutritional requirements
There’s no shortage of female specific bikes and kit for women cyclists, but what you eat and drink can have a major impact on your performance — and the fact is that there are physiological differences between men and women, due to things like hormone levels and muscle/fat tissue percentages. We all know that eating a healthy diet is key to a successful training session or race. Riding without sufficient fuel is a fast-track to poor performance and having zero energy half way through a ride.
This of course applies for both sexes, but when it comes to the difference between the sexes, cycling coaches and brands have started to appreciate that there are differences and that it is important to tailor nutrition to the needs of the female athlete to enable them to reach optimum performance. But when it comes to loading up on carbs before an event, women don’t gain quite the same benefits from carb-loading as men as they have a lower ability to store glycogen.
Evidence suggests that for women, regularly eating a healthy diet with sufficient carbohydrates and topping up stores during a ride should be enough, although it is worth a bit of trial and error to see what works for you. Put simply, add carbohydrate rich foods to your daily diet but don’t worry too much about carb loading for a significant performance boost.
A recent South Wales study from 2009 found another difference between the sexes. This time looking at hormonal differences, researchers found that women store fat more efficiently than men, thanks to the role of fat in reproduction. The study found that on average, women have between six to 11 percent more body fat, with higher estrogen levels resulting in more fat being stored by the body and a reduced ability to burn energy after eating. While men may have a slight edge in strength and speed, this could explain why comparatively women often excel in endurance events. This could mean women are simply better at pacing, but science also suggests that body fat plays a part. A lean female athlete might have between 10 to 20 percent body fat, while for a male athlete this would be much lower at between 5 to 12 percent.
That said, competitive road cyclists have some of the lower body fat percentages in the world, with some women even dropping to 10 percent or lower in order to ride that bit quicker. While reducing body fat can make you a bit faster on the hills, when it comes to long-term health, eating enough calories and fats to allow your body to heal and repair after training is important. If a woman’s body fat is too low it can lead to conditions such as oligomenorrhea (irregular or inconsistent periods) or amenorrhea (complete lack of periods), which in turn can lead to lower body mass and a loss of calcium from bones.
Ensure you have the right iron intake
The general advice for women is to have 14.8mg iron per day, although very active women may need more. Women of menstruating age do require more iron than men, due to blood losses during their periods. You should include sources of iron in your diet regularly, however, not just during your period. If you don’t eat red meat, choose oats and other wholegrains, beans, lentils, chickpeas, tofu, dried apricots and figs, tahini, dark green leafy vegetables, cashew nuts and eggs.
Eat protein to help recovery
When it comes to recovery, both men and women cyclists need to eat carbohydrates to replenish muscle glycogen used up while riding. I recommend around 20g of protein to aid muscle recovery. Greek yogurt and fruit works well, or a smoothie made with milk and fruit. If you are having a main meal, try egg fried rice with chicken or tofu and some vegetables. Even if you have a busy lifestyle you can grab a healthy meal from a local CP Mini Mart; that lists the ingredients and percentage of carbs, protein and fats. If you happen to be a vegetarian female cyclist then getting enough protein to aid muscle repair is important but not difficult. Good sources of protein include eggs, cheese, yogurt, tofu, beans and lentils, walnuts and pumpkin seed — all provide good sources of omega 3 fats, too.
Thank you CP sustainable food
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