As a female athlete, you demand more from your body than the average person. If you want to perform at your best, it doesn't matter whether you are a marathoner or a player of tennis. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
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.
- Eggs
Eggs contain a complete source of protein and are high in vitamins, minerals, and other nutrients. Also, they are a good source of the brain-healthy choline.
- Kiwi
The fruit is also rich in antioxidants. This fruit is also rich in fiber, which helps regulate digestion.
- Lentils
Lentils contain iron, fiber and protein. These lentils are low in fat making them a healthy choice for weight loss.
- Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. They are also an excellent source of Vitamin C, which helps to maintain a healthy immune system.
- Cottage cheese
Cottage cheese is an excellent source of calcium and protein. Both are essential for good bone health. It is low in fat and makes it a perfect choice for athletes trying to lose some weight.
- Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. It's a good source for calcium, important for bone strength.
- Walnuts
Walnuts contain healthy fats and fiber. They also provide protein. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
- Lean beef
Lean beef contains zinc, iron and protein. It is also a good source of creatine which can improve athletic performance.
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.
Frequently Asked Question
Can I still eat junk food occasionally as a female athlete?
Enjoying food in moderation is fine, as long as you do it in moderation. You should always try to choose healthy foods the majority of time.
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 guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I have a need to supplement as a women athlete?
It's better to eat whole foods than supplements in most cases. Talk to a registered dietitian to see if supplements are necessary for you.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. You should plan out your meals well to get all of the nutrients needed by your body.
Can I continue to drink alcohol even though I'm a woman?
Moderation is key. Alcohol can dehydrate and affect your performance. Be sure to counteract the alcohol with lots of water and healthy foods that will support your athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.