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.
In this article, we'll discuss 11 foods that every female athlete should include in her diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Bananas
Bananas are an excellent source of potassium, which can help regulate blood pressure. The bananas contain a lot of carbohydrates which makes them a perfect pre-workout food.
- Quinoa
Quinoa, a complete, high-protein food, is also rich in iron and magnesium. Quinoa also contains no gluten, which makes it a good choice for athletes suffering from celiac diseases or gluten intolerance.
- Chicken
Chicken is an excellent source of lean protein and is high in vitamins, minerals, and other nutrients. This is an excellent source for niacin. This is vital for healthy, glowing skin.
- Water
Staying hydrated is important during exercise. You should drink lots of water during, before and after your workout to replace the fluids that you sweat out.
- Walnuts
Walnuts provide a healthy source of fats, protein, and fiber. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
- Broccoli
Broccoli is an extremely nutritious vegetable, rich in vitamins. It is also a rich source of fibre, which can aid in digestion.
- Apples
Apples contain antioxidants and fiber making them a perfect pre-workout treat. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
- Peanut butter
Peanut butter contains healthy fats and protein. It also has fiber. Vitamin E is also abundant in peanut butter, and can reduce inflammation.
- Beets
Beets are packed with nitrates, which can help improve athletic performance by increasing blood flow and reducing oxygen consumption.
- Cottage cheese
Cottage cheese contains calcium and protein, both of which are important for the health of your bones. This low-fat cheese is a good choice for weight loss.
- Greek yogurt
Greek yogurt is a good source of protein and probiotics, which can help support gut health. It is also an excellent calcium source, which can be important for bone and joint health.
The key to peak performance as a female is fueling your body the right nutrients. Including these 11 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?
It's fine to indulge occasionally, but only in moderation. Just remember to keep it balanced with healthy foods most of the time.
How much should a woman athlete eat in terms of protein?
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?
It's better to eat whole foods than supplements in most cases. You can consult a registered nutritionist to find out if supplements are needed for you.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! Plant-based sources of proteins and other nutrients can help you fuel your athletic performance. Plan your meals to get all the nutrients you need.
Can I still enjoy alcoholic beverages as a female athlete?
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's also important to avoid alcohol before and immediately after workouts to ensure proper hydration and recovery.