You demand more of your body as a woman athlete than you do the average person. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
In this article, we'll discuss 14 foods that every female athlete should include in her diet. These foods provide nutrients to help you recover more quickly, reduce inflammation, improve your overall performance and enhance your recovery.
Bananas
Bananas contain potassium which helps regulate blood pressure. Also, bananas are a good source for carbohydrates. This makes them an excellent pre-workout treat.
Peanut butter
Peanut butter has a lot of fiber, healthy fats and proteins. It is also rich in Vitamin E, which reduces inflammation.
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.
Lentils
Lentils are an excellent source of fiber, iron and protein. The lentils are also low in fat and make them a great choice for those looking to lose weight.
Tuna
Tuna has a high content of omega-3 acids. It is also a good source of vitamin D which is essential for bone health.
Carrots
Carrots are an excellent source of Vitamin A, essential for good vision and immune health. You can also get a lot of fiber from them, which is good for digestion.
Chicken
Chicken is a protein rich in vitamins and mineral. Niacin is also an important component of healthy skin.
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.
Black beans
Black beans provide a lot of iron, fiber, and protein. Black beans are also low in fat and make a great choice for athletes who want to lose weight.
Eggs
They are also a good source of vitamins and minerals. The eggs are also an excellent source for choline. This is vital to brain health.
Lean beef
Lean Beef is a great source of zinc, zinc, and iron. It is an excellent source for creatine.
Avocado
Avocado is rich in vitamins, healthy fats and fiber. It is rich in potassium, which can help to regulate blood-pressure.
Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. Apples are also a great source of vitamin C which is vital for immunity.
Almonds
Almonds have a lot of fiber and protein. Vitamin E is also abundant in almonds, and can reduce inflammation.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. Include these 14 in your diet to improve your performance, recover faster and reduce inflammation.
Frequently Asked Questions
Can I eat unhealthy food on occasion as a women athlete?
You can still indulge in small amounts of unhealthy foods. You should always try to choose healthy foods the majority of time.
How much is enough protein for a female athlete to consume?
The amount of proteins you need depends on both your individual needs as well as your level of activity. A general guideline is to aim for at least 0.8 grams of protein per kilogram of body weight per day.
Do I need to take supplements as a female athlete?
While supplements can be helpful in some cases, it's always best to get your nutrients from whole foods whenever possible. Ask a registered dietitian if you need supplements.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
Can I still enjoy alcoholic beverages as a female athlete?
While alcohol can dehydrate you and impair your performance, it's okay to enjoy a drink or two in moderation. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. It's also important to avoid alcohol before and immediately after workouts to ensure proper hydration and recovery.