As a female athlete, you demand more from your body than the average person. 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 have nutrients that can improve your overall performance, help you recover quicker, and reduce inflammation.
- Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
- Oranges
Vitamin C is abundant in oranges, and can reduce inflammation as well as improve immunity. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
- Green tea
Green tea is packed with antioxidants and has been shown to improve brain function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
- Broccoli
Broccoli, a vegetable rich in vitamins and mineral is packed with nutrients. This vegetable is rich in fiber which can improve digestion.
- Lean beef
Lean beef contains zinc, iron and protein. It's also an excellent source of creatine, which can help improve athletic performance.
- Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. It is also an excellent calcium source, which can be important for bone and joint health.
- Walnuts
Walnuts are rich in healthy fats as well as fiber and protein. The nuts contain antioxidants which have also been proven to enhance brain function.
- Black Beans
Black beans have a high amount of iron and fiber. Black beans are also low in fat and make a great choice for athletes who want to lose weight.
- Sweet potatoes
Sweet potatoes provide a good source of complex carbohydrates which can be used to sustain energy for exercise. Vitamin A is also abundant in sweet potatoes, and this vitamin is essential for a healthy immune system and vision.
- 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.
- Oatmeal
Oatmeal contains complex carbohydrates that provide sustained energy. The oatmeal is also high in fiber which can regulate digestion.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It is also high in potassium which helps regulate blood pressure.
- 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.
- Chicken
It is also rich in minerals and vitamins. It is also a good source of niacin which is essential for healthy skin.
- Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. Apples are also a great source of vitamin C which is vital for immunity.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Include these 15 in your diet to improve your performance, recover faster and reduce inflammation.
Frequently Asked Question
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 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 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. Ask a registered dietitian if you need supplements.
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. Make sure you plan your diet carefully to get the nutrients that your body needs.
Can I drink alcohol as a woman 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. 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.