As a female sportsperson, you expect more of your body. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Diet plays an important role in athletic success.
In this article we will discuss foods that all female athletes should include in their diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Lentils
Lentils have a high amount of protein, fibre, and iron. Also, they are low in calories and fat. This makes them an ideal choice for people who want to lose some weight.
Greek yogurt
Greek yogurt has a high amount of protein and probiotics which can support gut health. This is also a great source of calcium for your bones.
Sweet potatoes
Sweet potatoes provide a good source of complex carbohydrates which can be used to sustain energy for exercise. Also, sweet potatoes are rich in vitamin a which is crucial for immunity and healthy vision.
Peanut Butter
Peanut butter has a lot of fiber, healthy fats and proteins. It is rich in vitamin e, which may help to reduce inflammation.
Walnuts
Walnuts provide a healthy source of fats, protein, and fiber. The nuts contain antioxidants which have also been proven to enhance brain function.
Black Beans
Black beans are rich in iron, protein and fiber. These beans are low-fat, which makes them a great option for athletes trying to lose weight.
Spinach
Spinach contains a lot of vitamins and minerals. It is also a great source of iron which is necessary for the health of red blood cells.
Bananas
The potassium in bananas can help to regulate blood tension. Bananas are also rich in carbohydrates and make a great pre-workout snack.
Broccoli
Broccoli has a high nutritional value and is rich in minerals and vitamins. It's also a good source of fiber, which can help regulate digestion.
Salmon
Salmon contains omega-3 fats, which reduce inflammation and promote heart health. It is also rich in protein, which makes salmon a fantastic food for recovery after exercise.
Dark chocolate
Dark chocolate, rich in antioxidants, has been proven to promote heart health. This chocolate is also rich in magnesium, a mineral that can help to reduce muscle soreness.
Water
Water is essential for staying hydrated during workouts. You should drink lots of water during, before and after your workout to replace the fluids that you sweat out.
Carrots
Carrots have a high concentration of vitamin A. This is vital for a healthy vision, and for immune function. The carrots contain fiber that can aid in digestion.
Avocado
Avocado is a good source of healthy fats, fiber, and vitamins. It's also rich in potassium, which can help regulate blood pressure.
The key to peak performance as a female is fueling your body the right nutrients. 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 make sure you balance out your healthy food choices with the rest of the time.
How much protein should I be eating as a female athlete?
The amount of protein you need depends on your individual needs and activity level. A general guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I need to take supplements as a female athlete?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Speak to a dietitian about whether supplements are right for you.
Can I still be successful as a female and be vegetarian or vegan?
Absolutely! You can get plenty of nutrients and protein from plants to fuel your performance. Plan your meals to get all the nutrients you need.
Can I enjoy alcohol as a female sportsperson?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. To support your performance, balance out the alcohol with water and nutritious food. It is also important to refrain from drinking alcohol prior to and immediately following workouts. This will ensure that you are properly hydrated and recover.