As a female sportsperson, you expect more of your body. You need to fuel your body properly, whether you are a tennis player or a marathon runner. 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 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.
Oatmeal
Oatmeal has a high complex carbohydrate content that can provide energy to keep you going for a long time. Oatmeal is also rich in fiber, which helps regulate digestion.
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.
Lentils
Lentils contain iron, fiber and protein. Also, they are low in calories and fat. This makes them an ideal choice for people who want to lose some weight.
Eggs
Eggs contain a complete source of protein and are high in vitamins, minerals, and other nutrients. They're also an excellent source of choline, which is important for brain health.
Kiwi
Vitamin C and antioxidants make kiwi a perfect post-workout treat. This fruit is also rich in fiber, which helps regulate digestion.
Lean beef
Lean meat is an excellent source of iron, zinc and protein. This is also a great source of creatine that can improve your athletic performance.
Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
Pumpkin seeds
Pumpkin seeds are a good source of healthy fats, protein, and magnesium. They are also rich in anti-oxidants, which may help to reduce inflammation.
Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates, which provide sustained energy for workouts. Sweet potatoes are also high in vitamin A which is vital for healthy eyesight and immune function.
Salmon
Salmon is rich with omega-3 fatty acid, which has been proven to improve heart health and reduce inflammation. Salmon is an excellent protein source, making it the perfect food for post-workout recuperation.
Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. It is also gluten-free making it a perfect choice for athletes with celiacs disease or gluten sensitivity.
Dark chocolate
Dark chocolate has antioxidants, which have been shown to be beneficial for heart health. This chocolate is also rich in magnesium, a mineral that can help to reduce muscle soreness.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Including these 12 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Frequently Asked Questions
Can I eat junk foods occasionally as a female sportsperson?
Enjoying food in moderation is fine, as long as you do it in moderation. Balance your diet with healthy choices the majority.
What is the recommended amount of protein for female athletes?
How much protein you need is determined by your personal needs and level of physical activity. A general rule of thumb is to aim at consuming 0.8 grams protein per kilogram per day.
Do I require supplements to be a female athlete?
Even though supplements are helpful in certain situations, it is best to consume your nutrients by eating whole foods as much as possible. 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! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic 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?
You can enjoy one or two drinks in moderation. While alcohol dehydrates you and may affect your performance, it is okay to do so. To support your performance, balance out the alcohol with water and nutritious food. 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.