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. Diet plays an important role in athletic success.
In this article you will learn what foods every female athlete must include in her daily diet. These foods provide nutrients to help you recover more quickly, reduce inflammation, improve your overall performance and enhance your recovery.
- Avocado
Avocados contain healthy fats as well as fiber and vitamins. It's also rich in potassium, which can help regulate blood pressure.
- Lean beef
Lean meat is an excellent source of iron, zinc and protein. It is also a good source of creatine which can improve athletic performance.
- Walnuts
Walnuts are a good source of healthy fats, fiber, and protein. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
- Blueberries
Blueberries contain antioxidants which can reduce inflammation as well as protect you from free radicals. Blueberries are also an excellent source of vitamin C which is vital for immunity.
- Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. They are also an excellent source of Vitamin C, which helps to maintain a healthy immune system.
- Oranges
Oranges contain vitamin C which helps to reduce inflammation and boost immunity. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
- Lentils
Lentils have a high amount of protein, fibre, and iron. The lentils are also low in fat and make them a great choice for those looking to lose weight.
- Green Tea
Green tea is a rich source of antioxidants. It has also been shown that it improves brain function. Green tea is also a great source of caffeine and makes a great pre-workout drink.
- 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.
- Eggs
They are also a good source of vitamins and minerals. Also, they are a good source of the brain-healthy choline.
- Kiwi
The fruit is also rich in antioxidants. It's also a good source of fiber, which can help regulate digestion.
- Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. Broccoli is also rich in fiber, which helps regulate digestion.
The key to peak performance as a female is fueling your body the right nutrients. Including these 12 foods in your diet can help you recover faster, reduce inflammation, and improve your 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. Balance your diet with healthy choices the majority.
How much should a woman athlete eat in terms of protein?
The amount of proteins you need depends on both your individual needs as well as your level of activity. 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?
While supplements can be helpful in some cases, it's always best to get your nutrients from whole foods whenever possible. Consult a registered dietetician to determine if supplements will be necessary.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! You can find plenty of plant-based protein and nutrients to help 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 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. To support your performance, balance out the alcohol with water and nutritious food. To ensure proper recovery and hydration, it's important to avoid drinking alcohol immediately before and after workouts.