You demand more of your body as a woman athlete than you do 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. You must choose wisely your diet because it will affect your athletic performance.
In this article, you'll learn about 14 food that every female athlete needs to include in her diet. These foods are packed with nutrients that can help you recover faster, reduce inflammation, and improve your overall performance.
Green tea
Green tea contains antioxidants that have been proven to enhance brain function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
Sweet potatoes
Sweet potatoes are a great source of complex carbohydrate, which provides sustained energy during exercise. They are also a good source of vitamin A, essential for immune and vision health.
Lean beef
Lean beef contains zinc, iron and protein. It is a rich source of the amino acid creatine, and can enhance athletic performance.
Almonds
Almonds are rich in healthy fats as well as fiber and protein. They are also rich in Vitamin E, which may help to reduce inflammation.
Cottage cheese
Cottage cheese provides calcium and protein which are both important for bone health. It is also low in calories, which makes it a great choice for those looking to lose weight.
Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
Water
To stay hydrated while exercising, drinking water is crucial. You should drink lots of water during, before and after your workout to replace the fluids that you sweat out.
Eggs
They are also a good source of vitamins and minerals. They're also an excellent source of choline, which is important for brain health.
Kiwi
The fruit is also rich in antioxidants. It's also a good source of fiber, which can help regulate digestion.
Chicken
Chicken is a protein rich in vitamins and mineral. It's also an excellent source of niacin, which is important for healthy skin.
Bananas
Bananas are an excellent source of potassium, which can help regulate blood pressure. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
Brown rice
Brown rice, a complex carbohydrate, provides energy that lasts throughout your workout. It's also a good source of fiber, which can help regulate digestion.
Blueberries
Blueberries are packed with antioxidants that can help reduce inflammation and protect against free radicals. Blueberries are also an excellent source of vitamin C which is vital for immunity.
Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. Quinoa is gluten-free and a great choice for athletes who have celiac or gluten intolerance.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. Including these 14 foods in your diet can help you recover faster, reduce inflammation, and improve your overall performance.
Common Questions
Can I eat unhealthy food on occasion as a women athlete?
Enjoying food in moderation is fine, as long as you do it in moderation. Just be sure to balance it out with healthy options the majority of the time.
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 guideline is to aim for at least 0.8 grams of protein per kilogram of body weight per day.
Do I have a need to supplement as a women athlete?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Consult a registered dietetician to determine if supplements will be necessary.
Can I be a female athlete and a vegan?
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 drink alcohol as a woman athlete?
Moderation is key. Alcohol can dehydrate and affect your performance. Balance your alcohol consumption with plenty of water, and nutrient-rich foods to boost your athletic performance. Avoid alcohol both before and after your workout to maximize hydration.