Female athletes demand more out of their bodies than other people. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Diet plays an important role in athletic success.
In this article, you'll learn about 16 food that every female athlete needs to include in her diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
Broccoli
Broccoli is an extremely nutritious vegetable, rich in vitamins. It's also a good source of fiber, which can help regulate digestion.
Carrots
Carrots have a high concentration of vitamin A. This is vital for a healthy vision, and for immune function. Also, they're a great source of fiber which can regulate digestion.
Blueberries
Blueberries contain antioxidants that help to reduce inflammation, and can protect against harmful free radicals. They're also a good source of vitamin C, which is essential for immune function.
Oatmeal
Oatmeal is a complex carbohydrate that provides sustained energy for workouts. It's also a good source of fiber, which can help regulate digestion.
Oranges
Vitamin C in oranges can help to reduce inflammation, as well improve the immune system. Also, they're a good source for carbohydrates. This makes them an excellent pre-workout meal.
Walnuts
Walnuts contain healthy fats and fiber. They also provide protein. Walnuts are rich in antioxidants and can improve brain functions.
Apples
Apples contain antioxidants and fiber making them a perfect pre-workout treat. Apples are also a great source of vitamin C which is vital for immunity.
Dark chocolate
Dark chocolate contains antioxidants that have been proven to improve heart health. It's also a good source of magnesium, which can help reduce muscle soreness.
Black Beans
Black beans contain iron, fiber and protein. The beans are low in fat making them a good choice for those looking to lose some weight.
Water
It is vital to drink water during your workout in order to stay hydrated. It's important to drink plenty of water before, during, and after exercise to replace fluids lost through sweat.
Bananas
The potassium in bananas can help to regulate blood tension. Bananas are also rich in carbohydrates and make a great pre-workout snack.
Lentils
Lentils contain iron, fiber and protein. Also, they are low in calories and fat. This makes them an ideal choice for people who want to lose some weight.
Pumpkin seeds
Pumpkin seeds are rich in magnesium, healthy fats, and protein. These seeds are also high in antioxidants that can reduce inflammation.
Cottage cheese
Cottage cheese contains calcium and protein, both of which are important for the health of your bones. It is also low in calories, which makes it a great choice for those looking to lose weight.
Lean beef
Lean beef contains zinc, iron and protein. It is an excellent source for creatine.
Green tea
Green tea is rich in antioxidants. Studies have shown that green tea improves the brain's function. Green tea is also a great source of caffeine and makes a great pre-workout drink.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Incorporating these 16 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
Frequently Asked Questions
Can I still eat junk food occasionally as a female athlete?
It's fine to indulge occasionally, but only in moderation. Just make sure you balance out your healthy food choices with the rest of the time.
How much should a woman athlete eat in terms of protein?
The amount you need of protein depends on your needs and your activity level. A general recommendation is to consume 0.8 grams or more of protein for every kilogram of bodyweight per day.
Do I have to take supplements if I am a female sportsperson?
Even though supplements are helpful in certain situations, it is best to consume your nutrients by eating whole foods as much as possible. Ask a registered dietitian if you need supplements.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! You can get plenty of nutrients and protein from plants to fuel your performance. Plan your meals to get all the nutrients you need.
Can I enjoy alcohol as a female sportsperson?
While alcohol can dehydrate you and impair your performance, it's okay to enjoy a drink or two in moderation. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.