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. You must choose wisely your diet because it will affect your athletic performance.
In this article, we'll discuss 12 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.
- Blueberries
Blueberries are rich in antioxidants, which can help to reduce inflammation and protect from free radicals. Blueberries are also an excellent source of vitamin C which is vital for immunity.
- Carrots
Carrots have a high concentration of vitamin A. This is vital for a healthy vision, and for immune function. Carrots are also rich in fiber, which helps regulate digestion.
- Cottage cheese
Cottage cheese contains calcium and protein, both of which are important for the health of your bones. It is low in fat and makes it a perfect choice for athletes trying to lose some weight.
- Tuna
Tuna contains a lot of omega-3 fats. This is an excellent source for vitamin D, which helps to maintain bone health.
- Chicken
Chicken is a protein rich in vitamins and mineral. It's also an excellent source of niacin, which is important for healthy skin.
- Eggs
They are also a good source of vitamins and minerals. Choline is also important for the health of your brain.
- Salmon
Salmon is a rich source of omega-3 fatty oils, which are known to reduce inflammation and improve cardiovascular health. Salmon is also a great source of protein and makes a perfect post-workout food.
- Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. Also, it's a great source of fiber that can regulate digestion.
- Spinach
Spinach contains a lot of vitamins and minerals. Iron is also an important component of healthy red blood cell production.
- Lentils
Lentils have a high amount of protein, fibre, and iron. Also, they are low in calories and fat. This makes them an ideal choice for people who want to lose some weight.
- Kiwi
Vitamin C and antioxidants make kiwi a perfect post-workout treat. Fiber can also regulate digestion.
- Quinoa
Quinoa is an excellent source of iron, magnesium and fiber. Quinoa also contains no gluten, which makes it a good choice for athletes suffering from celiac diseases or gluten intolerance.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. These 12 food items can improve your performance and help you recover quicker.
FAQs
Can I eat junk foods occasionally as a female sportsperson?
You can still indulge in small amounts of unhealthy foods. You should always try to choose healthy foods the majority of 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 would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I need supplements as a woman athlete?
Even though supplements are helpful in certain situations, it is best to consume your nutrients by eating whole foods as much as possible. Speak to a dietitian about whether supplements are right for you.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
Can I continue to drink alcohol even though I'm a woman?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. To support your performance, balance out the alcohol with water and nutritious food. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.