Female athletes demand more out of their bodies than other people. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. The food you eat plays a crucial role in your athletic success, so it's essential to choose your diet wisely.
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.
Salmon
Salmon is rich with omega-3 fatty acid, which has been proven to improve heart health and reduce inflammation. It is also rich in protein, which makes salmon a fantastic food for recovery after exercise.
Chicken
The chicken is a rich source of vitamins and minerals. It's also an excellent source of niacin, which is important for healthy skin.
Pumpkin seeds
Pumpkin seeds contain healthy fats and protein as well as magnesium. These seeds are also high in antioxidants that can reduce inflammation.
Oatmeal
Oatmeal has a high complex carbohydrate content that can provide energy to keep you going for a long time. Oatmeal is also rich in fiber, which helps regulate digestion.
Almonds
Almonds provide a healthy source of fats, protein, and fiber. Vitamin E is also abundant in almonds, and can reduce inflammation.
Quinoa
Quinoa has a high fiber content, iron and magnesium. It's gluten-free which makes it the perfect choice for athletes that have celiac, or gluten intolerance.
Oranges
Oranges are packed with vitamin C, which can help reduce inflammation and improve immune function. Oranges are also an excellent source of carbohydrates and make a great pre-workout snack.
Kiwi
The kiwi is a great post-workout snack because it's packed with antioxidants and vitamin C. Fiber can also regulate digestion.
Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates, which provide sustained energy for workouts. They're also rich in vitamin A, which is important for healthy vision and immune function.
Eggs
The eggs are rich in vitamins and mineral. They're also an excellent source of choline, which is important for brain health.
Carrots
Carrots contain vitamin A which is important for a healthy immune system and vision. They're also a good source of fiber, which can help regulate digestion.
Lentils
Lentils contain iron, fiber and protein. It's also low-fat, which makes it a good choice for athletes who want to lose weight.
Lean beef
Lean meat is an excellent source of iron, zinc and protein. It is a rich source of the amino acid creatine, and can enhance athletic performance.
Bananas
Bananas provide potassium that can regulate blood-pressure. The bananas contain a lot of carbohydrates which makes them a perfect pre-workout food.
Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. This vegetable is rich in fiber which can improve digestion.
The key to peak performance as a female is fueling your body the right nutrients. Include these 15 in your diet to improve your performance, recover faster and reduce inflammation.
FAQs
Can I still occasionally eat junk as a woman athlete?
Enjoying food in moderation is fine, as long as you do it in moderation. You should always try to choose healthy foods the majority of time.
How much should a woman athlete eat in terms of protein?
The amount you need of protein depends on your needs and your activity level. 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?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Speak to a dietitian about whether supplements are right for you.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Make sure you plan your diet carefully to get the nutrients that your body needs.
Can I still enjoy alcoholic beverages as a female athlete?
Moderation is key. Alcohol can dehydrate and affect your performance. Be sure to counteract the alcohol with lots of water and healthy foods that will support 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.