Female athletes demand more out of their bodies than other people. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. The food you eat plays a crucial role in your athletic success, so it's essential to choose your diet wisely.
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.
- Apples
Apples are packed with antioxidants and fiber, making them an ideal pre-workout snack. They're also a good source of vitamin C, which is essential for immune function.
- Carrots
Carrots have a high concentration of vitamin A. This is vital for a healthy vision, and for immune function. Carrots are also rich in fiber, which helps regulate digestion.
- Oranges
Vitamin C is abundant in oranges, and can reduce inflammation as well as improve immunity. Oranges are also an excellent source of carbohydrates and make a great pre-workout snack.
- Blueberries
Blueberries contain antioxidants which can reduce inflammation as well as protect you from free radicals. Vitamin C is also found in blueberries, and it's essential for immune functioning.
- Kiwi
It is rich in vitamin C and anti-oxidants, which makes it a healthy snack to have after a workout. This fruit is also rich in fiber, which helps regulate digestion.
- Dark chocolate
Dark chocolate contains antioxidants that have been proven to improve heart health. It also contains magnesium which is good for reducing muscle soreness.
- Pumpkin seeds
Pumpkin seeds are a good source of healthy fats, protein, and magnesium. They are also rich in anti-oxidants, which may help to reduce inflammation.
- 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.
- Beets
Beets contain nitrates which improves athletic performance through increased blood flow.
- Green tea
Green tea contains antioxidants that have been proven to enhance brain function. It's also a natural source of caffeine, making it an ideal pre-workout beverage.
- Avocado
Avocados contain healthy fats as well as fiber and vitamins. The avocado is rich in potassium and can regulate blood pressure.
- Spinach
Spinach contains a lot of vitamins and minerals. This leafy green is rich in iron, an essential mineral for red blood cell health.
It is clear that as a woman athlete, you must fuel your body correctly with nutrients to achieve your best performance. You can recover faster, reduce inflammation and improve performance by including these 12foods in your daily diet.
Common Questions
Can a female athlete eat some junk food?
Moderation is okay, even though it's good to feed your body nutritious food. Just make sure you balance out your healthy food choices with the rest of the time.
How much is enough protein for a female athlete to consume?
Your individual requirements and level of activity will determine the amount of protein that you require. A general guideline is to aim for at least 0.8 grams of protein per kilogram of 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 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. You should plan out your meals well to get all of the nutrients needed by your body.
Can I enjoy alcohol as a female sportsperson?
Moderation is key. Alcohol can dehydrate and affect your performance. 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.