As a woman, you ask more of your physical body than most people. If you want to perform at your best, it doesn't matter whether you are a marathoner or a player of tennis. Diet plays an important role in athletic success.
This article will discuss the foods that every female sportsperson should include in their diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Blueberries
Blueberries contain antioxidants which can reduce inflammation as well as protect you from free radicals. The blueberries also contain vitamin C, an essential nutrient for the immune system.
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
Oranges contain vitamin C which helps to reduce inflammation and boost immunity. Oranges are also an excellent source of carbohydrates and make a great pre-workout snack.
Almonds
Almonds have a lot of fiber and protein. Vitamin E is also abundant in almonds, and can reduce inflammation.
Walnuts
Walnuts provide a healthy source of fats, protein, and fiber. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
Bananas
Bananas are an excellent source of potassium, which can help regulate blood pressure. Also, bananas are a good source for carbohydrates. This makes them an excellent pre-workout treat.
Salmon
Salmon is a rich source of omega-3 fatty oils, which are known to reduce inflammation and improve cardiovascular health. Salmon is a good source of proteins, which makes it a great food to recover after completing a workout.
Pumpkin seeds
Pumpkin seeds provide a healthy source of protein, magnesium and fat. Also, they are high in antioxidants. This can help reduce inflammation.
Peanut Butter
Peanut butter has a lot of fiber, healthy fats and proteins. It is also high in vitamin E which helps reduce inflammation.
Oatmeal
Oatmeal provides sustained energy during workouts. The oatmeal is also high in fiber which can regulate digestion.
Tuna
Tuna, a protein rich in Omega-3 fatty acids, is lean and a good source of protein. It is also a good source of vitamin D which is essential for bone health.
Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. It's also a good source of fiber, which can help regulate digestion.
Brown rice
Brown rice is a complex carbohydrate that provides sustained energy for workouts. It is a great source of fiber which can help regulate your digestion.
Spinach
Spinach, a leafy green rich in vitamins & minerals, is packed with nutrients. It's also a good source of iron, which is essential for healthy red blood cells.
Eggs
Eggs contain a complete source of protein and are high in vitamins, minerals, and other nutrients. The eggs are also an excellent source for choline. This is vital to brain health.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Include these 15 in your diet to improve your performance, recover faster and reduce inflammation.
Common Questions
Can I still eat junk food occasionally as a female athlete?
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?
Even though supplements are helpful in certain situations, it is best to consume your nutrients by eating whole foods as much as possible. Consult a registered dietetician to determine if supplements will be necessary.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! Plant-based sources of proteins and other nutrients can help you 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?
It's fine to drink a little alcohol in moderation, even though it can dehydrate you. Just be sure to balance it out with plenty of water and nutritious foods to support your athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.