Bijvoorbeeld:
Fats are essential for maintaining sex hormone concentrations and absorbing fat-soluble vitamins [
16]. In females specifically, adequate fat intake may help to sustain normal menstrual cycles [
99]. The current acceptable macronutrient distribution range (AMDR) for dietary fat is 20–35% of total calories [
82]. In populations seeking a reduction in body fat, recommendations range from 0.5-1 g/kg/day [
100]. Additional guidelines are in place for females regarding omega-6 (linoleic acid) and omega-3 (α-linoleic acid) fatty acids, calling for 12 g and 1.1 g per day, respectively [
82], a 5–10:1 ratio of omega-6 to omega-3 [
101]. Ultimately, females should aim to obtain at least 15% of total calories from unprocessed fat sources like lean meats, nuts, seeds, eggs, and avocados [
99].
The variations in female sex hormones during the follicular and luteal phases of the menstrual cycle influence fat metabolism [
102]. Elevated estrogen levels during the luteal phase promote lipolysis through increased sensitivity to lipoprotein lipase and increased human growth hormone [
103]. During the follicular phase, estrogen levels are lower, resulting in a reduced reliance on fat as an energy substrate [
102]. These phenomena persist during submaximal exercise (35–60%) as Hackney et al. [
104] demonstrated greater reliance on fat oxidation in the luteal phase versus the follicular phase. Thus, adequate dietary fat intake, particularly during the luteal phase, is essential to account for upregulated fat metabolism.
Previous research has shown that females exhibit lower RER than males during submaximal endurance exercise; therefore, suggesting that females rely more on fat oxidation than males [
89,
105,
106]. There also appears to be sex differences in the source of lipids used during submaximal endurance exercise; females used significantly more myocellular triacylglycerol than males during a 90-min bout of cycling at 58% VO2max [
6]. Consuming a high fat diet (35–57% of energy) following a prolonged bout of endurance exercise restores intramuscular triacylglycerol more effectively than a low-fat diet (10–24%) [
107]. Thus, diets lacking adequate amounts of dietary fat can hinder the restoration of intramyocellular lipid stores following endurance exercise, and may negatively influence performance in subsequent exercise bouts [
108]. Overall, females must consider adequate dietary fat intake to meet the increased reliance on fat oxidation. From a practical standpoint, females should allocate at least 20% of total energy to dietary fats, not only to meet the demands of sex hormone regulation and fat-soluble vitamin absorption, but also to satisfy sex-specific substrate needs. Additional emphasis should be placed on dietary fat intake during the luteal phase of the menstrual cycle to support the increased reliance on fat metabolism.
Bron
een blog gaan bijhouden hier mbt voeding, training en natuurlijk progressie! Thnx allemaal voor het reageren en meedenken
