As a female athlete, you demand more from your body than the average person. You need to fuel your body properly, whether you are a tennis player or a marathon runner. You must choose wisely your diet because it will affect your athletic performance.
In this article, we'll discuss 14 foods that every female athlete should include in her diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Lentils
Lentils have a high amount of protein, fibre, and iron. It's also low-fat, which makes it a good choice for athletes who want to lose weight.
Water
For staying hydrated, water is a must. You should drink lots of water during, before and after your workout to replace the fluids that you sweat out.
Bananas
Bananas provide potassium that can regulate blood-pressure. Bananas are also rich in carbohydrates and make a great pre-workout snack.
Almonds
Almonds contain healthy fats and fiber. They also provide protein. They're also rich in vitamin E, which can help reduce inflammation.
Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. It's also a good source of fiber, which can help regulate digestion.
Sweet potatoes
Sweet potatoes are a great source of complex carbohydrate, which provides sustained energy during exercise. Vitamin A is also abundant in sweet potatoes, and this vitamin is essential for a healthy immune system and vision.
Tuna
Tuna is a lean protein that is rich in omega-3 fatty acids. This fish is also a great source of Vitamin D, an important vitamin for bone health.
Oranges
Oranges are packed with vitamin C, which can help reduce inflammation and improve immune function. The oranges contain a lot of carbohydrates which makes them a perfect pre-workout food.
Salmon
Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Salmon is a good source of proteins, which makes it a great food to recover after completing a workout.
Apples
Apples provide a good source of antioxidants and fibre, making them ideal for pre-workout snacks. Apples are also a great source of vitamin C which is vital for immunity.
Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. This is also a great source of calcium for your bones.
Spinach
Spinach, a leafy green rich in vitamins & minerals, is packed with nutrients. Iron is also an important component of healthy red blood cell production.
Pumpkin seeds
Pumpkin seeds contain healthy fats and protein as well as magnesium. These seeds are also high in antioxidants that can reduce inflammation.
Avocado
Avocado is high in healthy fats, vitamins and fiber. It is rich in potassium, which can help to regulate blood-pressure.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Incorporating these 14 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
FAQs
Can I eat junk foods occasionally as a female sportsperson?
You can still indulge in small amounts of unhealthy foods. Just make sure you balance out your healthy food choices with the rest of the time.
How much protein do I need to consume as a female sportsperson?
The amount you need of protein depends on your needs and your activity level. A general guideline is to aim for at least 0.8 grams of protein per kilogram of body weight per day.
Do I need supplements as a woman athlete?
It's better to eat whole foods than supplements in most cases. Speak to a dietitian about whether supplements are right for you.
Can I still be successful as a female and be vegetarian or vegan?
Absolutely! Plant-based protein sources and other nutrients are a great way to boost your athletic performance. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
Can I drink alcohol as a woman athlete?
You can enjoy one or two drinks in moderation. While alcohol dehydrates you and may affect your performance, it is okay to do so. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. It's also important to avoid alcohol before and immediately after workouts to ensure proper hydration and recovery.