As a female athlete, you demand more from your body than the average person. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
In this article we will discuss foods that all female athletes should include in their diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
- Lentils
Lentils have a high amount of protein, fibre, and iron. They're also low in fat, making them an excellent choice for athletes looking to lose weight.
- Chicken
Chicken is a protein rich in vitamins and mineral. This is an excellent source for niacin. This is vital for healthy, glowing skin.
- Tuna
Tuna, a protein rich in Omega-3 fatty acids, is lean and a good source of protein. It's also an excellent source of vitamin D, which is important for bone health.
- Green Tea
Green tea is rich in antioxidants. Studies have shown that green tea improves the brain's function. It contains caffeine naturally, which makes this a great beverage to drink before a workout.
- Greek yogurt
Greek yogurt has a high amount of protein and probiotics which can support gut health. It's also an excellent source of calcium, which is important for bone health.
- Avocado
Avocado is rich in vitamins, healthy fats and fiber. It's rich in potassium that can help control blood pressure.
- Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
- Water
It is vital to drink water during your workout in order to stay hydrated. It's important to drink plenty of water before, during, and after exercise to replace fluids lost through sweat.
- 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.
- Oatmeal
Oatmeal is a complex carbohydrate that provides sustained energy for workouts. The oatmeal is also high in fiber which can regulate digestion.
- Black Beans
Black beans contain iron, fiber and protein. They're also low in fat, making them an excellent choice for athletes looking to lose weight.
- 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.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Including these 12 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Common Questions
Can I eat junk foods occasionally as a female sportsperson?
While it's important to fuel your body with nutritious foods, it's okay to indulge in moderation. Just remember to keep it balanced with healthy foods most of the time.
How much should a woman athlete eat in terms of protein?
Your individual requirements and level of activity will determine the amount of protein that you require. A general guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I need supplements as a woman athlete?
It's better to eat whole foods than supplements in most cases. Ask a registered dietitian if you need supplements.
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 still drink alcohol if I am a female athlete?
While alcohol can dehydrate you and impair your performance, it's okay to enjoy a drink or two in moderation. 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.