As a female athlete, you demand more from your body than the average person. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. You must choose wisely your diet because it will affect your athletic performance.
In this article we will discuss foods that all female athletes should include in their diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It is rich in potassium, which can help to regulate blood-pressure.
- Eggs
It is a rich source of vitamins, minerals and complete proteins. Also, they are a good source of the brain-healthy choline.
- Lean beef
Lean beef is a good source of protein, iron, and zinc. It is also a good source of creatine which can improve athletic 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.
- Pumpkin seeds
Pumpkin seeds are a good source of healthy fats, protein, and magnesium. Also, they are high in antioxidants. This can help reduce inflammation.
- Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and provide sustained energy. They're also rich in vitamin A, which is important for healthy vision and immune function.
- Beets
Beets have a high concentration of nitrates that can improve athletic performance. This is because they increase blood flow, and reduce oxygen consumption.
- Walnuts
Walnuts provide a healthy source of fats, protein, and fiber. These nuts are also rich in antioxidants, and they have been shown improve brain function.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. Include these 8 in your diet to improve your performance, recover faster and reduce inflammation.
Common Questions
Can I eat unhealthy food on occasion as a women athlete?
Moderation is okay, even though it's good to feed your body nutritious food. Just remember to keep it balanced with healthy foods most of the time.
How much should a woman athlete eat in terms of protein?
Your individual requirements and level of activity will determine the amount of protein that you require. A general guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I have a need to supplement as a women athlete?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. 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! 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 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. Just be sure to balance it out with plenty of water and nutritious foods to support your athletic performance. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.