Ask the Experts: Rick Kattouf on nutrition for male vs. female athletes

Over the years, a question always arises regarding the nutritional needs of males versus females. When it comes to the nutrition needs of an athlete, it is more one’s body composition that will be the determining factor as opposed to the sex of the athlete. The two main keys to determining an athlete’s nutritional requirements is the athletes body fat percentage and the athletes goals/needs. For example, if we look at two different female athletes: athlete #1 is 5’4”, 115 pounds, 15% body fat, and is training for Olympic distance and Half-Iron distance triathlons; athlete #2 is 5’4”, 160 pounds, 32% body fat, and wants to lose weight/body fat. The athlete with 15% body fat is of course much leaner and is training for triathlons, therefore, her total calories and macronutrient combinations (percentages of carbohydrates, protein, and fat) will vary as compared to athlete #2. Now, the same holds true for male athletes. A male athlete with 7% body fat will have different nutritional needs as compared to a male with 23% body fat.

In summary, no two bodies are exactly alike, male or female. Therefore, in order to dial this in for each athlete, his/her nutritional requirements will be based on the amount of lean muscle the athlete has and what the athlete is goal-setting for. As you can imagine, over time, these needs for each athlete may change. As an athlete becomes leaner, his/her nutritional needs will change. Also, athletes are very driven and focused and continue to set higher goals for themselves. So, as the sprint Triathlete becomes more experienced and chooses to gradually increase his/her race distance to the Olympic, Half-iron and Iron-distance triathlon, his her nutritional needs will drastically change.

Have a great 2009 race season!

Dr. Rick Kattouf II

Author of Forever Fit

CEO and Founder of TeamKattouf, Inc.

www.teamkattouf.com

To read more about nutrition for male and female athletes, check out this article from PacificHealth.

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about Dr. Rick Kattouf, and submit a question of your own below!

About the author: Dr. Rick Kattouf II is the author of Forever Fit, CEO and Founder of TeamKattouf, Inc., Sports Nutrition Consultant, Wellness and Nutrition Consultant, and a Motivational Speaker. Rick is a 3x age group duathlon national champion, 4x Team USA duathlete, 3x USAT All-American duathlete, and a 2x Inside Triathlon magazine All-American duathlete. Rick can be contacted at www.teamkattouf.com.

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Comments

[Mark]

I am 33yr old male former snow skier and football player.
I am 155 lbs.
when in high school I had to eat nearly 5k in callories to maintaine my weight. as soon as I would slow down my eating I would instantly start losing.
I am 33 now and am not nearly as active. I am thinking about starting MMA not to fight but to learn.
I currently eat 3k in callories a day to maintaine my weight. I still drop weight quickly if i cut back. I have talked to doctors about my eating and weight lose and they said my metabalisum is just high and that it will slow down. Its not slowing down.

is there a diet that will fit my needs?

Thanks
Mark