Female runners have different needs than male runners when it comes to food intake. Some special nutritional concerns for women who run include taking caffeine in moderation. Caffeine has been found to interfere with iron absorption and contribute to dehydration and stomach distress. But for regular coffee drinkers, it’s perfectly ok to indulge in your daily buzz especially if it helps perk you up before a workout or race. Just limit your intake to three servings or less of coffee, tea, or soda.

One of the most important minerals in a woman’s diet is calcium. It is essential for maintaining strong and healthy bones for young and old women alike. Although bone mass peaks by age 30, optimal calcium intake is necessary to prevent bones from weakening. Other benefits of getting enough calcium in your diet include lowered risk of high blood pressure and colon cancer. And some evidence suggest that it can help in weight loss. Furthermore, it can also prevent muscle cramping in runners. The recommended daily intake for women under age 50 is 1000 milligrams per day while that for women over 50 is 1500 milligrams per day. Since your body can only absorb 500 milligrams at a time, spread out two to three servings of calcium-rich foods, such as low-fat or skim milk, plain yogurt, certain vegetables and fish, and calcium-fortified products such as orange juice and soy milk.

Women are more susceptible to eating disorders than men and there is a common misconception that fat is the enemy. On the contrary, there are good sources of fat that should be part of a healthy diet. The best source is monounsaturated fats found in avocados, nuts, and olive oil, and should be the predominant fats in your diet. Omega-3 fatty acids found in fish such as salmon and mackarel as well as in flaxseed, can prevent heart disease and cancer, and even help in weight loss and prevent muscle soreness. Try to eat fish once or twice a week, drizzle flaxseed oil on salads, and add ground flaxseed on your favorite recipes. Polyunsaturated fat found in most cooking oils can be considered neutral as they neither help nor harm your health. The two types of fat that should be avoided are trans fats and saturated fats. Trans fat is found in margarine and most baked goods while saturated fats are found in animal products like butter, bacon, and fatty meats. Limit them as much as you can.

Somewhat related to fat intake is getting enough protein in the diet since most protein-rich foods are high in fat. But the body needs protein to cope with normal muscular wear-and tear, which is inevitable if you’re a regular runner. Experts recommend consuming two to three servings of protein a day. Excellent sources include beans, fish soy products, and low-fat dairy products. For active people like runners, you can feel free to dine occasionally on beef, cheese, and nuts as long as they don’t make up the foundation of your diet.

Another special consideration for women is iron consumption. Daily recommended intake of iron for an average woman is 15 milligrams a day. Although female runners do not need more than the recommended intake, taking in that basic amount becomes more crucial since it helps combat the increased break down of red blood cells due to exercise. Eating iron-fortified food is good but eating lean cuts of red meat is still the best source of readily absorbable form of iron. Other good sources of iron include dried fruits, green leafy vegetables, and beans. Women runners should also consider taking a multivitamin with 100% of the daily value of iron such as Iberet Active.

Most nutritionists believe that real food is still the best source of vitamins and minerals. But the reality is that few people are able to eat optimally day in and day out. This is when taking a daily multivitamin can serve as an insurance and peace of mind that you are getting the right amount of nutrients that you body needs especially if you have an active lifestyle. Runners, in particular, have greater needs for many vitamins and minerals so consider taking vitamin and mineral supplements to top off your daily requirements. But it’s not a license to cheat on the rest of your diet.

If you’re a female runner and you’re reading this, take this information to heart and consider paying extra attention to your nutritional needs. Although times have changed and being a woman is no longer a hindrance to engaging in any sport, we are still responsible for taking care of our body and making sure we are able to meet the nutritional demands of our sport as well as the other aspects of our daily lives.