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. 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 rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Lentils
Lentils contain iron, fiber and protein. These lentils are low in fat making them a healthy choice for weight loss.
- Sweet potatoes
Sweet potatoes provide a good source of complex carbohydrates which can be used to sustain energy for exercise. Also, sweet potatoes are rich in vitamin a which is crucial for immunity and healthy vision.
- Beets
Beets provide a lot of nitrates. These nitrates help to improve athletic performance because they increase the blood flow while reducing oxygen consumption.
- 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.
- Quinoa
Quinoa, a complete, high-protein food, is also rich in iron and magnesium. Quinoa is gluten-free and a great choice for athletes who have celiac or gluten intolerance.
- Broccoli
Broccoli is an extremely nutritious vegetable, rich in vitamins. It's also a good source of fiber, which can help regulate digestion.
- Greek yogurt
Greek yogurt has a high amount of protein and probiotics which can support gut health. It is also a good source of calcium which is essential for bone health.
- Pumpkin seeds
Pumpkin seeds contain healthy fats and protein as well as magnesium. These seeds are also high in antioxidants that can reduce inflammation.
In conclusion, as a female athlete, fueling your body with the right nutrients is key to reaching your peak performance. Incorporating these 8 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
FAQs
Can I eat unhealthy food on occasion as a women athlete?
It's fine to indulge occasionally, but only in moderation. Just make sure you balance out your healthy food choices with the rest of the time.
How much should a woman athlete eat in terms of protein?
The amount of proteins you need depends on both your individual needs as well as your level of activity. As a general guideline, aim to consume at least 0.8 grams per kilogram of weight each day.
Do I have to take supplements if I am a female sportsperson?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. Ask a registered dietitian if you need supplements.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Make sure you plan your diet carefully to get the nutrients that your body needs.
Can I still enjoy alcoholic beverages as a female athlete?
You can enjoy one or two drinks in moderation. While alcohol dehydrates you and may affect your performance, it is okay to do so. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.