You demand more of your body as a woman athlete than you do the average person. No matter if you're a tennis or marathon player, you must fuel yourself correctly to achieve your peak performance. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
This article will discuss the foods that every female sportsperson should include in their diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Kiwi
The fruit is also rich in antioxidants. This fruit is also rich in fiber, which helps regulate digestion.
- Salmon
Salmon is rich with omega-3 fatty acid, which has been proven to improve heart health and reduce inflammation. Salmon is also a great source of protein and makes a perfect post-workout food.
- Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. It's a good source for calcium, important for bone strength.
- Water
To stay hydrated while exercising, drinking water is crucial. To replace fluids lost by sweat, it's essential to drink water throughout the day.
- Avocado
Avocado is a good source of healthy fats, fiber, and vitamins. It is also high in potassium which helps regulate blood pressure.
- Tuna
Tuna is a lean protein that is rich in omega-3 fatty acids. This is an excellent source for vitamin D, which helps to maintain bone health.
- Lean beef
Lean beef contains zinc, iron and protein. It's also an excellent source of creatine, which can help improve athletic performance.
- Carrots
Carrots provide a great source of vitamin A. Vitamin A is necessary for healthy vision and immune functions. The carrots contain fiber that can aid in digestion.
- Oatmeal
Oatmeal, a complex carbohydrate, provides energy that lasts throughout your workout. Fiber can also help to regulate digestion.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Include these 9 in your diet to improve your performance, recover faster and reduce inflammation.
FAQs
Can I still eat junk food occasionally as a female athlete?
Enjoying food in moderation is fine, as long as you do it in moderation. Just remember to keep it balanced with healthy foods most of the 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 rule of thumb is to aim at consuming 0.8 grams protein per kilogram per day.
Do I have to take supplements if I am a female sportsperson?
While supplements can be helpful in some cases, it's always best to get your nutrients from whole foods whenever possible. Talk to a registered dietitian to see if supplements are necessary for you.
Can I be a female athlete and a vegan?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Plan your meals to get all the nutrients you need.
Can I enjoy alcohol as a female sportsperson?
You can enjoy one or two drinks in moderation. While alcohol dehydrates you and may affect your performance, it is okay to do so. Just be sure to balance it out with plenty of water and nutritious foods to support your athletic performance. Avoid alcohol both before and after your workout to maximize hydration.