As a woman, you ask more of your physical body than most people. If you want to perform at your best, it doesn't matter whether you are a marathoner or a player of tennis. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
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.
- Almonds
Almonds provide a healthy source of fats, protein, and fiber. Also, they're rich in vitamin e which can reduce inflammation.
- Water
For staying hydrated, water is a must. Drinking water is important before, during and after exercising to replace the fluids you lose through sweat.
- Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and provide sustained energy. They're also rich in vitamin A, which is important for healthy vision and immune function.
- Lentils
Lentils are an excellent source of fiber, iron and protein. It's also low-fat, which makes it a good choice for athletes who want to lose weight.
- Chicken
The chicken is a rich source of vitamins and minerals. It is a great source of the vitamin niacin that's important for a healthy complexion.
- Peanut butter
Peanut butter provides a healthy source of fats, proteins, and fiber. It is also rich in Vitamin E, which reduces inflammation.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. The avocado is rich in potassium and can regulate blood pressure.
- Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. It is also gluten-free making it a perfect choice for athletes with celiacs disease or gluten sensitivity.
- Green tea
Green tea contains antioxidants that have been proven to enhance brain function. It's also a natural source of caffeine, making it an ideal pre-workout beverage.
- Black beans
Black beans are a good source of protein, fiber, and iron. Black beans are also low in fat and make a great choice for athletes who want to lose weight.
- Oranges
Vitamin C is abundant in oranges, and can reduce inflammation as well as improve immunity. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
- Oatmeal
Oatmeal provides sustained energy during workouts. 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. Including these 12 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Frequently Asked Question
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 be sure to balance it out with healthy options the majority of the time.
What is the recommended amount of protein for female athletes?
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 require supplements to be a female athlete?
It's better to eat whole foods than supplements in most cases. You can consult a registered nutritionist to find out if supplements are needed for you.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! Plant-based protein sources and other nutrients are a great way to boost your athletic performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
Can I continue to drink alcohol even though I'm a woman?
Moderation is key. Alcohol can dehydrate and affect your performance. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. Avoid alcohol both before and after your workout to maximize hydration.