As a female sportsperson, you expect more of your body. No matter if you're a tennis or marathon player, you must fuel yourself correctly to achieve 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 you will learn what foods every female athlete must include in her daily diet. These foods provide nutrients to help you recover more quickly, reduce inflammation, improve your overall performance and enhance your recovery.
- Oranges
Vitamin C in oranges can help to reduce inflammation, as well improve the immune system. Oranges are also an excellent source of carbohydrates and make a great pre-workout snack.
- Salmon
Salmon contains omega-3 fats, which reduce inflammation and promote heart health. It is also rich in protein, which makes salmon a fantastic food for recovery after exercise.
- Brown rice
Brown rice, a complex carbohydrate, provides energy that lasts throughout your workout. Brown rice is also rich in fiber, which helps regulate digestion.
- Walnuts
Walnuts are a good source of healthy fats, fiber, and protein. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
- 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.
- Water
To stay hydrated while exercising, drinking water is crucial. Drinking water is important before, during and after exercising to replace the fluids you lose through sweat.
- Broccoli
Broccoli is a nutrient-dense vegetable that is rich in vitamins and minerals. It's also a good source of fiber, which can help regulate digestion.
- Dark chocolate
Dark chocolate has antioxidants, which have been shown to be beneficial for heart health. It also contains magnesium which is good for reducing muscle soreness.
- Chicken
It is also rich in minerals and vitamins. Niacin is also an important component of healthy skin.
- Bananas
Bananas have a high potassium content, which is good for blood pressure regulation. These bananas also contain carbohydrates, which make them a healthy pre-workout meal.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Incorporating these 10 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
Common Questions
Can I still occasionally eat junk as a woman athlete?
It's fine to indulge occasionally, but only in moderation. Balance your diet with healthy choices the majority.
How much protein do I need to consume as a female sportsperson?
The amount of protein you need depends on your individual needs and activity level. A general rule of thumb is to aim at consuming 0.8 grams protein per kilogram per day.
Do I need to take supplements as a female athlete?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. Talk to a registered dietitian to see if supplements are necessary for you.
Can I still be successful as a female and be vegetarian or vegan?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
Can I drink alcohol as a woman athlete?
While alcohol can dehydrate you and impair your performance, it's okay to enjoy a drink or two in moderation. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. To ensure proper recovery and hydration, it's important to avoid drinking alcohol immediately before and after workouts.