Female athletes need to feed their bodies well if they want to prevent the problems of the triad. They need to eat many, small, low-fat meals. Diets should include 800 to 1,200 mg of calcium a day. If red meat is not eaten, iron and B-12 supplements may be required. Small meals eaten often will stop hunger pangs, provide fuel and fluid for workouts, and increase the metabolic rate.
Weight training is important to the female athlete.
Women need to balance upper and lower body work to achieve a balanced overall body strength. Weight lifting programs that are done 2 or 3 times a week increase bone density, decrease fat, and improve muscle definition. They can improve sports performance, as well. Women with low-risk pregnancies can continue to exercise safely. They need to follow the recommendations of their healthcare provider.