As a female sportsperson, you expect more of your body. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. The food you eat plays a crucial role in your athletic success, so it's essential to choose your diet wisely.
In this article you will learn what foods every female athlete must include in her daily diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
Apples
Apples contain antioxidants and fiber making them a perfect pre-workout treat. They're also a good source of vitamin C, which is essential for immune function.
Oranges
Oranges are packed with vitamin C, which can help reduce inflammation and improve immune function. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
Tuna
Tuna has a high content of omega-3 acids. It is also an excellent resource of vitamin D. Vitamin D is vital for bone and muscle health.
Kiwi
The fruit is also rich in antioxidants. Fiber can also regulate digestion.
Chicken
Chicken is a lean protein that is rich in vitamins and minerals. It is a great source of the vitamin niacin that's important for a healthy complexion.
Avocado
Avocado is high in healthy fats, vitamins and fiber. The avocado is rich in potassium and can regulate blood pressure.
Water
Staying hydrated is important during exercise. It's important to drink plenty of water before, during, and after exercise to replace fluids lost through sweat.
Green tea
Green tea contains antioxidants that have been proven to enhance brain function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
Oatmeal
Oatmeal provides sustained energy during workouts. It is a great source of fiber that can regulate digestion.
Dark chocolate
Dark chocolate has antioxidants, which have been shown to be beneficial for heart health. It contains magnesium, which helps to reduce muscle soreness.
Pumpkin seeds
Pumpkin seeds contain healthy fats and protein as well as magnesium. They are also rich in anti-oxidants, which may help to reduce inflammation.
Bananas
Bananas provide potassium that can regulate blood-pressure. Also, bananas are a good source for carbohydrates. This makes them an excellent pre-workout treat.
Cottage cheese
Cottage cheese has a lot of calcium, which helps to maintain bone health. It is low in fat and makes it a perfect choice for athletes trying to lose some weight.
Lentils
Lentils contain iron, fiber and protein. These lentils are low in fat making them a healthy choice for weight loss.
Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. Quinoa is gluten-free and a great choice for athletes who have celiac or gluten intolerance.
The key to peak performance as a female is fueling your body the right nutrients. These 16 food items can improve your performance and help you recover quicker.
Frequently Asked Question
Can I eat junk foods occasionally as a female sportsperson?
While it's important to fuel your body with nutritious foods, it's okay to indulge in moderation. Just remember to keep it balanced with healthy foods most of the time.
What is the recommended amount of protein for female athletes?
The amount of proteins you need depends on both your individual needs as well as your level of activity. A general guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I need supplements as a woman athlete?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Ask a registered dietitian if you need supplements.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! You can find plenty of plant-based protein and nutrients to help fuel your athletic performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
Can I enjoy alcohol as a female sportsperson?
Moderation is key. Alcohol can dehydrate and affect your performance. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. Avoid alcohol both before and after your workout to maximize hydration.