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. 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 are packed with nutrients that can help you recover faster, reduce inflammation, and improve your overall performance.
- Carrots
Carrots provide a great source of vitamin A. Vitamin A is necessary for healthy vision and immune functions. Also, they're a great source of fiber which can regulate digestion.
- Blueberries
Antioxidants in blueberries can reduce inflammation and help protect against free radicals. These berries are a great source of vitamin c, which is important for immune health.
- Lentils
Lentils have a high amount of protein, fibre, and iron. The lentils are also low in fat and make them a great choice for those looking to lose weight.
- Apples
Apples are a great pre-workout snack because they're packed with fiber and antioxidants. Apples are also a great source of vitamin C which is vital for immunity.
- Lean beef
Lean beef contains zinc, iron and protein. It is a rich source of the amino acid creatine, and can enhance athletic performance.
- Tuna
Tuna has a high content of omega-3 acids. This fish is also a great source of Vitamin D, an important vitamin for bone health.
- Spinach
Spinach is a nutritious, leafy vegetable that's rich in minerals and vitamins. Spinach is a rich source of iron that's essential for healthy blood cells.
- Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
- Dark chocolate
Dark chocolate has antioxidants, which have been shown to be beneficial for heart health. It is also a great source of magnesium which can reduce muscle pain.
- 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.
- Green tea
Green tea is a rich source of antioxidants. It has also been shown that it improves brain function. It's a good source of natural caffeine.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Including these 11 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Frequently Asked Questions
Can I still occasionally eat junk as a woman athlete?
Moderation is okay, even though it's good to feed your body nutritious food. Just remember to keep it balanced with healthy foods most of the time.
What is the recommended amount of protein for female athletes?
Your individual requirements and level of activity will determine the amount of protein that you require. A general rule of thumb is to aim at consuming 0.8 grams protein per kilogram per day.
Do I have to take supplements if I am a female sportsperson?
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 still be a vegetarian or vegan and be a successful female athlete?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Plan your meals to get all the nutrients you need.
Can I continue to drink alcohol even though I'm a woman?
It's fine to drink a little alcohol in moderation, even though it can dehydrate you. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.