As a female athlete, you demand more from your body than the average person. 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, we'll discuss 13 foods that every female athlete should include in her diet. These foods have nutrients that can improve your overall performance, help you recover quicker, and reduce inflammation.
- Apples
Apples are packed with antioxidants and fiber, making them an ideal pre-workout snack. Apples are also a great source of vitamin C which is vital for immunity.
- Broccoli
Broccoli is a nutrient-dense vegetable that is rich in vitamins and minerals. It's also a good source of fiber, which can help regulate digestion.
- Cottage cheese
Cottage cheese has a lot of calcium, which helps to maintain bone health. This low-fat cheese is a good choice for weight loss.
- Spinach
Spinach is a nutritious, leafy vegetable that's rich in minerals and vitamins. This leafy green is rich in iron, an essential mineral for red blood cell health.
- Sweet potatoes
Sweet potatoes contain complex carbohydrates that provide energy to keep you going. They are also a good source of vitamin A, essential for immune and vision health.
- Blueberries
Blueberries are rich in antioxidants, which can help to reduce inflammation and protect from free radicals. They're also a good source of vitamin C, which is essential for immune function.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It is rich in potassium, which can help to regulate blood-pressure.
- Dark chocolate
Dark chocolate contains antioxidants that have been proven to improve heart health. It contains magnesium, which helps to reduce muscle soreness.
- Green Tea
Green tea is rich in antioxidants. Studies have shown that green tea improves the brain's function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
- Oatmeal
Oatmeal, a complex carbohydrate, provides energy that lasts throughout your workout. The oatmeal is also high in fiber which can regulate digestion.
- Chicken
Chicken is a protein rich in vitamins and mineral. It is also a good source of niacin which is essential for healthy skin.
- Quinoa
Quinoa is an excellent source of iron, magnesium and fiber. It's also gluten-free, making it an excellent choice for athletes with celiac disease or gluten intolerance.
- Beets
Beets provide a lot of nitrates. These nitrates help to improve athletic performance because they increase the blood flow while reducing oxygen consumption.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Incorporating these 13 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
Frequently Asked Questions
Can I still occasionally eat junk as a woman athlete?
It's fine to indulge occasionally, but only in moderation. You should always try to choose healthy foods the majority of time.
What is the recommended amount of protein for female athletes?
The amount of protein you need depends on your individual needs and activity level. A general guideline is to aim for at least 0.8 grams of protein per kilogram of body weight 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. Speak to a dietitian about whether supplements are right for you.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. You should plan out your meals well to get all of the nutrients needed by your body.
Can I still drink alcohol if I am a female athlete?
It's fine to drink a little alcohol in moderation, even though it can dehydrate you. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. To ensure proper recovery and hydration, it's important to avoid drinking alcohol immediately before and after workouts.