You demand more of your body as a woman athlete than you do the average person. 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.
- Oranges
Vitamin C is abundant in oranges, and can reduce inflammation as well as improve immunity. Oranges are also an excellent source of carbohydrates and make a great pre-workout snack.
- Sweet potatoes
Sweet potatoes are a great source of complex carbohydrate, which provides sustained energy during exercise. They're also rich in vitamin A, which is important for healthy vision and immune function.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It is also high in potassium which helps regulate blood pressure.
- Chicken
It is also rich in minerals and vitamins. It is a great source of the vitamin niacin that's important for a healthy complexion.
- Spinach
Spinach, a leafy green rich in vitamins & minerals, is packed with nutrients. It is also a great source of iron which is necessary for the health of red blood cells.
- Blueberries
Blueberries are rich in antioxidants, which can help to reduce inflammation and protect from free radicals. These berries are a great source of vitamin c, which is important for immune health.
- Black beans
Black beans contain iron, fiber and protein. The beans are low in fat making them a good choice for those looking to lose some weight.
- Lean beef
Lean meat is an excellent source of iron, zinc and protein. It's also an excellent source of creatine, which can help improve athletic performance.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving 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 junk foods occasionally as a female sportsperson?
It's fine to indulge occasionally, but only in moderation. Balance your diet with healthy choices the majority.
How much should a woman athlete eat in terms of protein?
The amount you need of protein depends on your needs and your activity level. 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?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Ask a registered dietitian if you need supplements.
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. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
Can I drink alcohol as a woman athlete?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. To ensure proper recovery and hydration, it's important to avoid drinking alcohol immediately before and after workouts.