As a female sportsperson, you expect more of your body. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. 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 are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Apples
Apples contain antioxidants and fiber making them a perfect pre-workout treat. They are also an excellent source of Vitamin C, which helps to maintain a healthy immune system.
Green tea
Green tea is rich in antioxidants. Studies have shown that green tea improves the brain's function. It's also a natural source of caffeine, making it an ideal pre-workout beverage.
Salmon
Salmon is high in omega-3 acids which are proven to reduce inflammation, and improve heart function. Salmon is an excellent protein source, making it the perfect food for post-workout recuperation.
Tuna
Tuna has a high content of omega-3 acids. This is an excellent source for vitamin D, which helps to maintain bone health.
Oatmeal
Oatmeal provides sustained energy during workouts. Fiber can also help to regulate digestion.
Brown rice
Brown rice is a complex carbohydrate that provides sustained energy for workouts. It is a great source of fiber which can help regulate your digestion.
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.
Eggs
They are also a good source of vitamins and minerals. Eggs are also a great source of choline which is essential for brain health.
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.
Greek yogurt
Greek yogurt can be a great source of probiotics that support gut health. It's a good source for calcium, important for bone strength.
Pumpkin seeds
Pumpkin seeds contain healthy fats and protein as well as magnesium. They are also rich in anti-oxidants, which may help to reduce inflammation.
Carrots
Carrots are a good source of vitamin A, which is essential for healthy vision and immune function. They're also a good source of fiber, which can help regulate digestion.
Walnuts
Walnuts have a lot of fiber and protein. The nuts contain antioxidants which have also been proven to enhance brain function.
Spinach
Spinach is a nutritious, leafy vegetable that's rich in minerals and vitamins. Spinach is a rich source of iron that's essential for healthy blood cells.
Lean beef
Lean beef contains zinc, iron and protein. This is also a great source of creatine that can improve your athletic performance.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. You can recover faster, reduce inflammation and improve performance by including these 15foods in your daily diet.
FAQs
Can I still occasionally eat junk as a woman athlete?
Moderation is okay, even though it's good to feed your body nutritious food. Just be sure to balance it out with healthy options the majority of the time.
How much protein do I need to consume as a female sportsperson?
Your individual requirements and level of activity will determine the amount of protein that you require. A general recommendation is to consume 0.8 grams or more of protein for every kilogram of bodyweight per day.
Do I need supplements as a woman athlete?
It's better to eat whole foods than supplements in most cases. You can consult a registered nutritionist to find out if supplements are needed for you.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! You can find plenty of plant-based protein and nutrients to help fuel your athletic performance. Make sure you plan your diet carefully to get the nutrients that your body needs.
Can I still drink alcohol if I am a female athlete?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. Avoid alcohol both before and after your workout to maximize hydration.