Fuelling Female Athletes: Insights from Carol Leandro’s Talk at Foothill Tech
On January 23, the Foothill Technology High School Media Center welcomed Carol Leandro, Head Coach of the Dragons’ track and field program. Her engaging presentation, part of an ongoing speaker series, took a deep dive into essential topics like training protocols, injury prevention, and the critical importance of proper nutrition for female student-athletes.
The Importance of Inclusivity in Sports
Leandro’s talk began with a powerful and concerning statistic: approximately 40 percent of girls quit sports by age 14, with that figure climbing to 50 percent by 17. This alarming trend underscores a significant challenge in fostering inclusivity in women’s sports. Leandro highlighted the need for a supportive atmosphere where female athletes can thrive and encouraged the student-athletes at Foothill Tech to uplift each other as a means of promoting greater participation in sports.
Understanding the Female Athlete’s Physiology
An integral part of Leandro’s presentation focused on the menstrual cycle, a topic often shrouded in stigma but essential for understanding female athletic performance. She emphasized that societal perceptions often frame menstruation as a limitation, but it can actually be seen as a vital aspect of an athlete’s training regimen.
Leandro broke down the menstrual cycle into two phases: the low-hormone phase and the high-hormone phase. The low-hormone phase lasts about 12 days, a period when energy levels tend to be higher, making it an ideal time for rigorous training. However, she acknowledged that many female athletes also face challenges, such as heavy cramping due to hormonal fluctuations during this phase.
The Science Behind Hormonal Fluctuations
Digging deeper into the science, Leandro explained how hormonal drops can lead to the release of prostaglandins, which help shed the uterine lining but can also cause painful cramps. However, she also shared an empowering notion: physical activity can serve as a natural pain reliever, thanks to the body’s release of endorphins during exercise. This duality of the menstrual cycle—being both a potential hindrance and a source of strength—underscores the necessity for tailored training programs for female athletes.
Adapting Training to Hormonal Changes
As she transitioned to discussing the high-hormone phase of the menstrual cycle, which encompasses approximately the last half of the cycle leading up to menstruation, Leandro advised that energy levels can experience significant fluctuations. This phase highlights the importance of prioritizing recovery in a female athlete’s training plan. While some athletes may still feel capable of pushing through tough workouts, Leandro stressed that listening to one’s body is crucial during this time to avoid burnout and injury.
Fueling the Female Athlete
The conversation about nutrition intertwined seamlessly with Leandro’s discussion on training and recovery. Proper fueling is particularly important for female athletes, who often juggle multiple commitments including academic responsibilities and social life alongside their sports. Leandro advocated for an approach to nutrition that emphasizes balanced meals rich in macronutrients, which can bolster energy levels, enhance performance, and aid recovery.
Encouraging Advocacy and Inclusion
What resonated most throughout Leandro’s talk was her call for advocacy—not just for oneself, but also for fellow female athletes. By fostering a culture of support and sharing knowledge, student-athletes can create a more inclusive environment that encourages participation and success. Her message serves as a reminder of the power of camaraderie and the importance of addressing the unique challenges faced by women in sports.
In essence, Leandro’s insights at Foothill Tech provided a comprehensive overview of how understanding physiological changes and adopting a holistic approach to training can significantly benefit female athletes. Through her focus on empowerment and inclusion, she inspired the next generation of women in sports to advocate for themselves and each other, making strides toward equality and participation in athletics.