As a woman, you ask more of your physical body than most people. You need to fuel your body properly, whether you are a tennis player or a marathon runner. You must choose wisely your diet because it will affect your athletic performance.
In this article you will learn what foods every female athlete must include in her daily diet. These foods are packed with nutrients that can help you recover faster, reduce inflammation, and improve your overall performance.
Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. Quinoa is gluten-free and a great choice for athletes who have celiac or gluten intolerance.
Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. This vegetable is rich in fiber which can improve digestion.
Pumpkin seeds
Pumpkin seeds have a lot of magnesium, as well. These seeds are also high in antioxidants that can reduce inflammation.
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.
Chicken
Chicken is a lean protein that is rich in vitamins and minerals. It's also an excellent source of niacin, which is important for healthy skin.
Peanut butter
Peanut butter has a lot of fiber, healthy fats and proteins. It is also rich in Vitamin E, which reduces inflammation.
Sweet potatoes
Sweet potatoes contain complex carbohydrates that provide energy to keep you going. They're also rich in vitamin A, which is important for healthy vision and immune function.
Oranges
Vitamin C in oranges can help to reduce inflammation, as well improve the immune system. These oranges are also rich in carbohydrates, which makes them the perfect pre-workout treat.
Bananas
Bananas contain potassium which helps regulate blood pressure. Bananas are also rich in carbohydrates and make a great pre-workout snack.
Carrots
Carrots have a high concentration of vitamin A. This is vital for a healthy vision, and for immune function. The carrots contain fiber that can aid in digestion.
Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
Almonds
Almonds are a good source of healthy fats, fiber, and protein. They're also rich in vitamin E, which can help reduce inflammation.
Lentils
Lentils are an excellent source of fiber, iron and protein. The lentils are also low in fat and make them a great choice for those looking to lose weight.
Water
Staying hydrated is important during exercise. You should drink lots of water during, before and after your workout to replace the fluids that you sweat out.
Salmon
Salmon is high in omega-3 acids which are proven to reduce inflammation, and improve heart function. Salmon is also a great source of protein and makes a perfect post-workout food.
Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It is also high in potassium which helps regulate blood pressure.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. Including these 16 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Frequently Asked Questions
Can a female athlete eat some junk food?
Enjoying food in moderation is fine, as long as you do it in moderation. Just make sure you balance out your healthy food choices with the rest of the time.
How much protein do I need to consume as a female sportsperson?
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 need supplements as a woman 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 be a female athlete and a vegan?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. Plan your meals to get all the nutrients you need.
Can I enjoy alcohol as a female sportsperson?
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 is also important to refrain from drinking alcohol prior to and immediately following workouts. This will ensure that you are properly hydrated and recover.