Tape 2

Female athletes going to training camps need to consider what essentials to bring, such as medications, snacks, water bottle, hand sanitizer, etc. It's important to stay hydrated, especially in hot environments, and to monitor urine color. Menstrual cycle and altitude can also affect hydration levels. Maintaining a regular cycle requires fueling every few hours, including healthy fats in the diet, and getting enough sleep. Nutrition is crucial for energy balance at high altitude and managing menstrual symptoms. Foods high in antioxidants and anti-inflammatory properties can help with cramps, while regular eating and low glycemic index foods can prevent blood sugar drops and cravings. Protein intake is important for muscle recovery, and avoiding processed foods can help with bloating. To manage nausea, avoid spicy foods and try lemon or ginger tea. As a female athlete, there are several things that you need to consider when going away to a training camp. Firstly, what essentials do you need to bring? Medications and supplements, meals or snacks, an empty water bottle to prevent dehydration on the plane, hand sanitiser, antibacterial wipes or a face mask, eye mask, ear plugs or a pillow, compression garments, a plug-in fan if it's a hot environment, a hot water bottle if you suffer with menstrual cramps, sanitary products as the stress of flying, disruption to your regular routine and staying away from home can cause stress meaning your period could start unexpectedly. After a flight, know how long the travel is to your hotel or apartment and fill up your water bottle or buy a snack in the shop if it is a long drive. For your environment to be as much like home as possible, try and bring all of your elements that you have for your sleep routine at home to ensure a good night's sleep whilst away. This might be your book or alarm clock or your pillow. If you have time when you arrive, go to the nearest supermarket to stock up on snacks or water before you go hungry. Here are some top tips for you at a training camp. We want to prevent dehydration as much as possible and dehydration of as little as 1.5% body weight can negatively impact your aerobic performance. There are different factors that can affect your hydration levels as a female athlete whilst at camp. These are the heat. When training in the heat, sweat rate increases. The longer and more intense the training session and or the hotter the temperature, the greater the fluid loss. Menstrual cycle. There is an increased risk of dehydration during your menstrual cycle. The fluctuation of sex hormones can cause a rise in body temperature. This can elevate the likelihood of dehydration in your body. The altitude. At altitude there is less moisture in the air and this can increase fluid loss via respiration and sweat. Breathing rate can also increase at altitude which then intensifies water loss via respiration. Here are some top tips to keep you hydrated whilst at your training camp. Drink more than you normally do. Drink regularly, particularly before and after and during your training session. Try some liquid recovery drinks or shakes as these can be good post-training to replenish the fluid stores quickly and keep an eye on your urine colour and use the colour peach art as an indicator of your hydration status. Some athletes may experience their menstrual cycle whilst away at a training camp and if you are training in the heat or at altitude it can place more stress on your body and an increase in stress can exasperate the menstrual cycle symptoms and can also influence the regularity of your flow of your period. Here are some top tips to try and maintain a regular cycle whilst away. Ensure you are fueling every 2 to 4 hours. Include some sources of healthy fats in your diet such as avocados, olive oil, nuts and seeds. Try and use recovery strategies between sessions and fuel within 30 minutes of finishing your session. Aim for at least 8 hours of sleep every night. Minimise foods high in saturated fat or that are heavily processed and aim for 7 to 10 portions of fruit and vegetables each day as these are the best sources of antioxidants. Here are some tips on how to manage nutrition whilst away at your training camp. Adequate dietary intake is essential to maintaining energy balance at high altitude in hot temperatures or with intense training for women. When at altitude you burn more energy so it is important to incorporate an extra snack or an extra portion. Our body also increases the use of carbohydrates as fuel whilst at altitude so add an extra portion of carbohydrates to optimise recovery and adaptation. Altitude can also increase the body's need for iron so add in when possible a portion of red meat, whole grain cereals, dark leafy vegetables and dried fruit. Nutrition can also help manage certain symptoms that you get if you have your menstrual cycle whilst at camp. If you suffer from menstrual cramps try and increase your intake of foods high in antioxidants and anti-inflammatory properties such as fruit and vegetables and try to have oily fish two to three times a week. Also try to stay away from ultra processed foods and too much caffeine as it can exasperate symptoms. For your cravings try and eat regularly and eat every two to three hours as this will prevent your blood sugars from dropping too low. Aim to consume foods with a low glycemic index such as whole grains, brown bread and oats and try to have proteins and fat in every meal as this can satisfy your appetite for longer. If you suffer from fatigue during your menstrual cycle ensure your muscles have the best chance to recover from exercise and eat something within with 25 to 30 grams of protein one to two hours before and 30 to 60 minutes after your session. If you suffer from bloating try not to leave large gaps between meals and drink fluid regularly throughout the day. Try not to gulp and just have small sips. Avoid processed foods as this can also exasperate the bloating. Nausea, if you suffer from nausea try to avoid spicy strong smelling foods and stick to plain dry food. Even try a lemon or ginger tea and if you need to add electrolytes to help dehydration. Best of luck and thank you for watching.