You demand more of your body as a woman athlete than you do the average person. You need to fuel your body properly, whether you are a tennis player or a marathon runner. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
This article will discuss the foods that every female sportsperson should include in their diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
Blueberries
Blueberries contain antioxidants that help to reduce inflammation, and can protect against harmful free radicals. Vitamin C is also found in blueberries, and it's essential for immune functioning.
Water
It is vital to drink water during your workout in order to stay hydrated. Drinking water is important before, during and after exercising to replace the fluids you lose through sweat.
Sweet potatoes
Sweet potatoes are an excellent source of complex carbohydrates, which provide sustained energy for workouts. They're also rich in vitamin A, which is important for healthy vision and immune function.
Almonds
Almonds are a good source of healthy fats, fiber, and protein. They're also rich in vitamin E, which can help reduce inflammation.
Beets
Beets have a high concentration of nitrates that can improve athletic performance. This is because they increase blood flow, and reduce oxygen consumption.
Cottage cheese
Cottage cheese provides calcium and protein which are both important for bone health. It's also low in fat, making it an excellent choice for athletes looking to lose weight.
Eggs
Eggs contain a complete source of protein and are high in vitamins, minerals, and other nutrients. The eggs are also an excellent source for choline. This is vital to brain health.
Green tea
Green tea is a rich source of antioxidants. It has also been shown that it improves brain function. Green tea is also a great source of caffeine and makes a great pre-workout drink.
Oatmeal
Oatmeal contains complex carbohydrates that provide sustained energy. The oatmeal is also high in fiber which can regulate digestion.
Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. It's also gluten-free, making it an excellent choice for athletes with celiac disease or gluten intolerance.
Bananas
Bananas provide potassium that can regulate blood-pressure. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
Carrots
Carrots are an excellent source of Vitamin A, essential for good vision and immune health. The carrots contain fiber that can aid in digestion.
Lentils
Lentils are a good source of protein, fiber, and iron. These lentils are low in fat making them a healthy choice for weight loss.
Apples
Apples provide a good source of antioxidants and fibre, making them ideal for pre-workout snacks. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. Include these 14 in your diet to improve your performance, recover faster and reduce inflammation.
FAQs
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 is enough protein for a female athlete to consume?
How much protein you need is determined by your personal needs and level of physical activity. A general recommendation is to consume 0.8 grams or more of protein for every kilogram of bodyweight per day.
Do I have to take supplements if I am a female sportsperson?
While supplements can be helpful in some cases, it's always best to get your nutrients from whole foods whenever possible. You can consult a registered nutritionist to find out if supplements are needed for you.
Can I still be a vegetarian or vegan and be a successful female athlete?
Absolutely! Plant-based protein sources and other nutrients are a great way to boost your athletic performance. Plan your meals to get all the nutrients you need.
Can I continue to drink alcohol even though I'm a woman?
While alcohol can dehydrate you and impair your performance, it's okay to enjoy a drink or two 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.