Female athletes demand more out of their bodies than other people. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. You must choose wisely your diet because it will affect your athletic performance.
In this article you will learn what foods every female athlete must include in her daily diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Spinach
Spinach, a leafy green rich in vitamins & minerals, is packed with nutrients. This leafy green is rich in iron, an essential mineral for red blood cell health.
- Tuna
Tuna, a protein rich in Omega-3 fatty acids, is lean and a good source of protein. This fish is also a great source of Vitamin D, an important vitamin for bone health.
- Walnuts
Walnuts have a lot of fiber and protein. They also contain antioxidants and have been shown to improve brain function.
- Peanut butter
Peanut butter provides a healthy source of fats, proteins, and fiber. Vitamin E is also abundant in peanut butter, and can reduce inflammation.
- Eggs
They are also a good source of vitamins and minerals. Eggs are also a great source of choline which is essential for brain health.
- Lean beef
Lean meat is an excellent source of iron, zinc and protein. It's also an excellent source of creatine, which can help improve athletic performance.
- Pumpkin seeds
Pumpkin seeds are a good source of healthy fats, protein, and magnesium. Also, they are high in antioxidants. This can help reduce inflammation.
- Kiwi
The fruit is also rich in antioxidants. This fruit is also rich in fiber, which helps regulate digestion.
- Brown rice
Brown rice is an excellent complex carbohydrate for providing sustained energy. Brown rice is also rich in fiber, which helps regulate digestion.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. Include these 9 in your diet to improve your performance, recover faster and reduce inflammation.
Common Questions
Can I still occasionally eat junk as a woman athlete?
It's fine to indulge occasionally, but only in moderation. Balance your diet with healthy choices the majority.
How much should a woman athlete eat in terms of protein?
How much protein you need is determined by your personal needs and level of physical activity. A general guideline is to aim for at least 0.8 grams of protein per kilogram of body weight per day.
Do I need to take supplements as a female athlete?
It's better to eat whole foods than supplements in most cases. Ask a registered dietitian if you need supplements.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! You can get plenty of nutrients and protein from plants to fuel your performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
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. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. It is also important to refrain from drinking alcohol prior to and immediately following workouts. This will ensure that you are properly hydrated and recover.