As a female athlete, you demand more from your body than the average person. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. Diet plays an important role in athletic success.
In this article, we'll discuss 14 foods that every female athlete should include in her diet. These foods provide nutrients to help you recover more quickly, reduce inflammation, improve your overall performance and enhance your recovery.
Beets
Beets have a high concentration of nitrates that can improve athletic performance. This is because they increase blood flow, and reduce oxygen consumption.
Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It's rich in potassium that can help control blood pressure.
Lean beef
Lean beef is a good source of protein, iron, and zinc. It is also a good source of creatine which can improve athletic performance.
Sweet potatoes
Sweet potatoes provide a good source of complex carbohydrates which can be used to sustain energy for exercise. They are also a good source of vitamin A, essential for immune and vision health.
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.
Oranges
Vitamin C in oranges can help to reduce inflammation, as well improve the immune system. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
Green tea
Green tea is a rich source of antioxidants. It has also been shown that it improves brain function. It's also a natural source of caffeine, making it an ideal pre-workout beverage.
Greek yogurt
Greek yogurt is a good source of protein and probiotics, which can help support gut health. This is also a great source of calcium for your bones.
Spinach
Spinach is a nutrient-dense leafy green that is rich in vitamins and minerals. This leafy green is rich in iron, an essential mineral for red blood cell health.
Cottage cheese
Cottage cheese is a good source of protein and calcium, which is important for bone health. It's also low in fat, making it an excellent choice for athletes looking to lose weight.
Carrots
Carrots are an excellent source of Vitamin A, essential for good vision and immune health. Carrots are also rich in fiber, which helps regulate digestion.
Eggs
It is a rich source of vitamins, minerals and complete proteins. Also, they are a good source of the brain-healthy choline.
Lentils
Lentils are a good source of protein, fiber, and iron. The lentils are also low in fat and make them a great choice for those looking to lose weight.
Brown rice
Brown rice provides sustained energy to help you work out. Brown rice is also rich in fiber, which helps regulate digestion.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. These 14 food items can improve your performance and help you recover quicker.
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. Just remember to keep it balanced with healthy foods most of the time.
What is the recommended amount of protein for female athletes?
The amount you need of protein depends on your needs and your activity level. A general recommendation is to consume 0.8 grams or more of protein for every kilogram of bodyweight per day.
Do I need to take supplements as a female athlete?
While supplements can be helpful in some cases, it's always best to get your nutrients from whole foods whenever possible. Consult a registered dietetician to determine if supplements will be necessary.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! You can get plenty of nutrients and protein from plants to fuel your performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
Can I continue to drink alcohol even though I'm a woman?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. Just be sure to balance it out with plenty of water and nutritious foods to support your athletic performance. It's also important to avoid alcohol before and immediately after workouts to ensure proper hydration and recovery.