As a woman, you ask more of your physical body than most people. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Diet plays an important role in athletic success.
In this article, we'll discuss 15 foods that every female athlete should include in her diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Dark chocolate
Dark chocolate contains antioxidants that have been proven to improve heart health. It's also a good source of magnesium, which can help reduce muscle soreness.
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.
Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and provide sustained energy. Also, sweet potatoes are rich in vitamin a which is crucial for immunity and healthy vision.
Broccoli
Broccoli has a high nutritional value and is rich in minerals and vitamins. It's also a good source of fiber, which can help regulate digestion.
Bananas
Bananas contain potassium which helps regulate blood pressure. Bananas are also rich in carbohydrates and make a great pre-workout snack.
Walnuts
Walnuts provide a healthy source of fats, protein, and fiber. These nuts are also rich in antioxidants, and they have been shown improve brain function.
Kiwi
Vitamin C and antioxidants make kiwi a perfect post-workout treat. Also, it's a good source for fiber which can regulate digestion.
Brown rice
Brown rice is a complex carbohydrate that provides sustained energy for workouts. The rice contains fiber that can regulate digestion.
Quinoa
Quinoa has a high fiber content, iron and magnesium. Quinoa also contains no gluten, which makes it a good choice for athletes suffering from celiac diseases or gluten intolerance.
Eggs
Eggs are a complete protein that is rich in vitamins and minerals. They're also an excellent source of choline, which is important for brain health.
Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
Lentils
Lentils are an excellent source of fiber, iron and protein. The lentils are also low in fat and make them a great choice for those looking to lose weight.
Black Beans
Black beans have a high amount of iron and fiber. They're also low in fat, making them an excellent choice for athletes looking to lose weight.
Greek yogurt
Greek yogurt can be a great source of probiotics that support gut health. It's a good source for calcium, important for bone strength.
Chicken
Chicken is a protein rich in vitamins and mineral. It's also an excellent source of niacin, which is important for healthy skin.
The key to peak performance as a female is fueling your body the right nutrients. You can recover faster, reduce inflammation and improve performance by including these 15foods in your daily diet.
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 protein should I be eating as a female athlete?
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?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. Consult a registered dietetician to determine if supplements will be necessary.
Can I be a female athlete and a vegan?
Absolutely! Plant-based protein sources and other nutrients are a great way to boost 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?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. To support your performance, balance out the alcohol with water and nutritious food. 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.