As a female athlete, you demand more from your body than the average person. No matter if you're a tennis or marathon player, you must fuel yourself correctly to achieve your peak performance. 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.
- Quinoa
Quinoa has a high fiber content, iron and magnesium. It's gluten-free which makes it the perfect choice for athletes that have celiac, or gluten intolerance.
- Lentils
Lentils provide a lot of iron, protein and fiber. They're also low in fat, making them an excellent choice for athletes looking to lose weight.
- Peanut butter
Peanut butter is rich in healthy fats, fiber, and protein. It is also rich in Vitamin E, which reduces inflammation.
- Carrots
Carrots are an excellent source of Vitamin A, essential for good vision and immune health. They're also a good source of fiber, which can help regulate digestion.
- Brown rice
Brown rice provides sustained energy to help you work out. Brown rice is also rich in fiber, which helps regulate digestion.
- Oatmeal
Oatmeal provides sustained energy during workouts. The oatmeal is also high in fiber which can regulate digestion.
- Pumpkin seeds
Pumpkin seeds are rich in magnesium, healthy fats, and protein. The seeds are rich in antioxidants which can help reduce swelling.
- Avocado
Avocado is high in healthy fats, vitamins and fiber. It is rich in potassium, which can help to regulate blood-pressure.
- Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and provide sustained energy. They are also a good source of vitamin A, essential for immune and vision health.
- Black beans
Black beans contain iron, fiber and protein. They're also low in fat, making them an excellent choice for athletes looking to lose weight.
- Tuna
Tuna has a high content of omega-3 acids. It is also an excellent resource of vitamin D. Vitamin D is vital for bone and muscle health.
As a female sportsperson, it is important to fuel your body with the correct nutrients in order to reach your peak performance. You can recover faster, reduce inflammation and improve performance by including these 11foods in your daily diet.
Frequently Asked Questions
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. Just remember to keep it balanced with healthy foods most of the time.
How much protein should I be eating as a female athlete?
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?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. 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! 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 still enjoy alcoholic beverages as a female athlete?
It's fine to drink a little alcohol in moderation, even though it can dehydrate you. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.