As a female sportsperson, you expect more of your body. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. The food you eat plays a crucial role in your athletic success, so it's essential to choose your diet wisely.
In this article, you'll learn about 8 food that every female athlete needs to include in her diet. These foods provide nutrients to help you recover more quickly, reduce inflammation, improve your overall performance and enhance your recovery.
- Almonds
Almonds are a good source of healthy fats, fiber, and protein. Also, they're rich in vitamin e which can reduce inflammation.
- Avocado
Avocado is high in healthy fats, vitamins and fiber. It is also high in potassium which helps regulate blood pressure.
- Bananas
Bananas have a high potassium content, which is good for blood pressure regulation. Bananas are also rich in carbohydrates and make a great pre-workout snack.
- Brown rice
Brown rice contains complex carbohydrates that provide sustained energy during workouts. Also, it's a good source for fiber, which may help regulate digestion.
- Eggs
Eggs are a complete protein that is rich in vitamins and minerals. Eggs are also a great source of choline which is essential for brain health.
- 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.
- Apples
Apples are packed with antioxidants and fiber, making them an ideal pre-workout snack. They are also an excellent source of Vitamin C, which helps to maintain a healthy immune system.
- 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.
The key to peak performance as a female is fueling your body the right nutrients. Include these 8 in your diet to improve your performance, recover faster and reduce inflammation.
Frequently Asked Question
Can I eat unhealthy food on occasion as a women athlete?
While it's important to fuel your body with nutritious foods, it's okay to indulge in moderation. Just make sure you balance out your healthy food choices with the rest of the time.
How much is enough protein for a female athlete to consume?
The amount you need of protein depends on your needs and your activity level. 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?
It's better to eat whole foods than supplements in most cases. 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! You can get plenty of nutrients and protein from plants to fuel your performance. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
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. 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.