Women’s elite sports crossed the 1 billion USD revenue landmark in 2024. It is huge news for athletes and fans, showing how incredible the growth in women’s sports has been.

But with this success comes important challenges, especially regarding your health and performance. The female athlete triad poses serious risks, weakening your strength, draining your energy, and impacting your overall well-being.

In this section, you’ll learn about successful nutrition techniques, identify early warning signs and get practical tips for keeping you healthy.

The Notorious Female Athlete Triad

The nefarious female athlete triad is the combination of three issues: low energy availability, menstrual dysfunction, and low bone mineral density.

Low Energy Availability (LEA)

Low energy availability is when you do not eat enough to support your training and daily activities. When your body does not get the energy it requires, you feel tired, and your performance is compromised.

Not consuming sufficient calories makes it difficult for your muscles to recover and for your body to stay strong. Severe calorie restrictions coupled with excessive training can make this problem even worse.

Together, they speed up fatigue, increase the risk of injuries, and further disturb your hormonal balance. This may lead to severe mood swings, slower metabolism (aka calorie cycling), and greater difficulty in reaching your athletic goals.

Amenorrhea (Menstrual Dysfunction)

Another consequence of an extreme calorie deficit diet and overexertion during training is irregular periods. It’s mostly found in athletes with a low amount of body fat.

According to studies, athletes engaged in lean sports, which include gymnastics and long-distance running, stand at the highest risk for experiencing menstrual dysfunction.

In order to avoid unwanted pregnancy, many athletes use contraceptive methods like pills and intrauterine devices (IUDs), which can also affect their menstrual cycle. Hormone IUDs like Mirena, in particular, are known to cause reduced menstrual flow.

That’s why most female athletes opt for hormone-free IUDs like Paragard. The copper device can prevent pregnancy for up to 10 years. However, this one isn’t a risk-free option either.

The Paragard devices tend to break or fracture while being removed. Such complications may result in severe injuries requiring surgical and other medical interventions.

According to TorHoerman Law, almost 2800 Paragard lawsuits have been filed in the federal court of law.

If you, a friend, or a colleague have experienced severe complications with Paragard removal, contact a Paragard lawyer as soon as possible. They will help you file a case against Teva Pharmaceuticals in pursuit of justice in the form of monetary compensation.

Low Bone Mineral Density (LBMD)

This is a combination of both inherent physiological factors and external factors. For example, women, irrespective of their profession, generally have more bone mass as they age compared to men.

In female athletes, low bone density is the result of changes in hormones combined with strict dietary restrictions and increased energy expenditure due to intense bodyweight training.

Without good bone density, you stand at a greater risk of fractures and other bone-related problems, such as osteoporosis, which can sideline your training and affect your career.

How to Circumvent Female Athlete Triad

While physical challenges may be at every turn, millions of women across the world are staying well by being proactive about self-care. You, too, can do that. Just make use of the means available to support your body in maintaining its balance. Stay on top of the game with these five basic tips:

• Eat Enough Nutrients: Make sure you are eating a balanced diet with enough calories to power your workouts and daily activities. Emphasize eating proteins, whole grains, fruits, vegetables, and healthy fats.
• Listen to Your Body: Pay attention to how you feel during and after training. If you are always tired or not recovering well, it may be time to adjust your workout intensity or give yourself a break. Rest is as important as the training itself. Listen to your body and slow down to avoid burnout and injury.
• Take Care of Your Bone Health: Strong bones are crucial for staying injury-free. Make sure you’re getting enough calcium and vitamin D through your diet or supplements. Incorporate weight-bearing exercises like running, jumping, and strength training into your routine to keep your bones strong and healthy.
• Keep Track of Your Menstrual Health: It is important to regularly track your menstrual cycle and speak with a healthcare provider if you notice any irregularity. Your menstrual health is an indication that your body is in balance. Don’t ignore missed periods or other changes; they may be early warning signs that something needs attention.
• Get Support from Professionals: Work with a team of professionals, including nutritionists, trainers, and health care providers who understand the demands of your sport. They can help you come up with a customized plan that ensures you are meeting your nutritional needs to train safely.

Keep Moving Forward

You have the power to take care of your health and shine in your sport. Eat well, listen to your body, and stay strong. Lean on friends and coaches for support. By making smart choices, you can beat the female athlete triad and reach your goals. Stay positive and keep pushing forward together.