As a woman, you ask more of your physical body than most people. You need to fuel your body properly, whether you are a tennis player or a marathon runner. Diet plays an important role in athletic success.
In this article you will learn what foods every female athlete must include in her daily diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Kiwi
The kiwi is a great post-workout snack because it's packed with antioxidants and vitamin C. Also, it's a good source for fiber which can regulate digestion.
- Peanut Butter
Peanut butter has a lot of fiber, healthy fats and proteins. It is also high in vitamin E which helps reduce inflammation.
- 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.
- Almonds
Almonds are rich in healthy fats as well as fiber and protein. They are also rich in Vitamin E, which may help to reduce inflammation.
- Dark chocolate
Dark chocolate has antioxidants, which have been shown to be beneficial for heart health. It is also a great source of magnesium which can reduce muscle pain.
- Brown rice
Brown rice provides sustained energy to help you work out. The rice contains fiber that can regulate digestion.
- Lean beef
Lean Beef is a great source of zinc, zinc, and iron. It is an excellent source for creatine.
- Greek yogurt
Greek yogurt is a good source of protein and probiotics, which can help support gut health. It's also an excellent source of calcium, which is important for bone health.
The key to peak performance as a female is fueling your body the right nutrients. Include these 8 in your diet to improve your performance, recover faster and reduce inflammation.
Frequently Asked Question
Can I eat junk foods occasionally as a female sportsperson?
While it's important to fuel your body with nutritious foods, it's okay to indulge in moderation. You should always try to choose healthy foods the majority of time.
How much protein do I need to consume as a female sportsperson?
The amount of proteins you need depends on both your individual needs as well as your level of activity. A general guideline is to aim for at least 0.8 grams of protein per kilogram of body weight per day.
Do I need supplements as a woman athlete?
It's better to eat whole foods than supplements in most cases. Speak to a dietitian about whether supplements are right for you.
Can I still be a vegetarian or vegan and be a successful female athlete?
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 drink alcohol as a woman athlete?
Moderation is key. Alcohol can dehydrate and affect your performance. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. To ensure proper recovery and hydration, it's important to avoid drinking alcohol immediately before and after workouts.