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. It's important to select your diet carefully because it plays a major role in your sporting success.
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.
- Carrots
Carrots contain vitamin A which is important for a healthy immune system and vision. Also, they're a great source of fiber which can regulate digestion.
- Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. It's also an excellent source of calcium, which is important for bone health.
- Sweet potatoes
Sweet potatoes provide a good source of complex carbohydrates which can be used to sustain energy for exercise. They're also rich in vitamin A, which is important for healthy vision and immune function.
- Almonds
Almonds are a good source of healthy fats, fiber, and protein. Almonds are also high in vitamin E which helps reduce inflammation.
- Dark chocolate
Dark chocolate is packed with antioxidants and has been shown to improve heart health. It also contains magnesium which is good for reducing muscle soreness.
- 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.
- Quinoa
Quinoa is an excellent source of iron, magnesium and fiber. It's gluten-free which makes it the perfect choice for athletes that have celiac, or gluten intolerance.
- Apples
Apples are a great pre-workout snack because they're packed with fiber and antioxidants. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
- Green tea
Green tea contains antioxidants that have been proven to enhance brain function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
- 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.
- Salmon
Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Salmon is an excellent protein source, making it the perfect food for post-workout recuperation.
The key to peak performance as a female is fueling your body the right nutrients. Incorporating these 11 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
FAQs
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. Balance your diet with healthy choices the majority.
What is the recommended amount of protein for female athletes?
How much protein you need is determined by your personal needs and level of physical activity. A general rule of thumb is to aim at consuming 0.8 grams protein per kilogram per day.
Do I have a need to supplement as a women 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 find plenty of plant-based protein and nutrients to help fuel your athletic performance. You should plan out your meals well to get all of the nutrients needed by your body.
Can I drink alcohol as a woman athlete?
You can enjoy one or two drinks in moderation. While alcohol dehydrates you and may affect your performance, it is okay to do so. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. Avoid alcohol both before and after your workout to maximize hydration.