As a female sportsperson, you expect more of your body. 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'll learn about 13 food that every female athlete needs to include in her diet. These foods contain nutrients that will help you to recover faster, reduce inflammation and improve your performance.
- Quinoa
Quinoa is a complete protein that is packed with fiber, iron, and magnesium. Quinoa is gluten-free and a great choice for athletes who 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.
- Salmon
Salmon is rich with omega-3 fatty acid, which has been proven to improve heart health and reduce inflammation. It's also an excellent source of protein, making it an ideal food for post-workout recovery.
- Water
Water is essential for staying hydrated during workouts. To replace fluids lost by sweat, it's essential to drink water throughout the day.
- Cottage cheese
Cottage cheese provides calcium and protein which are both important for bone health. This low-fat cheese is a good choice for weight loss.
- Broccoli
Broccoli is an extremely nutritious vegetable, rich in vitamins. This vegetable is rich in fiber which can improve digestion.
- Apples
Apples provide a good source of antioxidants and fibre, making them ideal for pre-workout snacks. The apples are a good supply of vitamin C. This is crucial for immune function.
- Sweet potatoes
Sweet potatoes contain complex carbohydrates that provide energy to keep you going. They're also rich in vitamin A, which is important for healthy vision and immune function.
- Walnuts
Walnuts contain healthy fats and fiber. They also provide protein. These nuts are also rich in antioxidants, and they have been shown improve brain function.
- Kiwi
Vitamin C and antioxidants make kiwi a perfect post-workout treat. Fiber can also regulate digestion.
- Lentils
Lentils have a high amount of protein, fibre, and iron. The lentils are also low in fat and make them a great choice for those looking to lose weight.
- Greek yogurt
Greek yogurt is an excellent source of both probiotics and proteins, which may help to support gut-health. This is also a great source of calcium for your bones.
- Green tea
Green tea is a rich source of antioxidants. It has also been shown that it improves brain function. It is also a natural caffeine source, which makes it a perfect pre-workout beverage.
The key to peak performance as a female is fueling your body the right nutrients. You can recover faster, reduce inflammation and improve performance by including these 13foods in your daily diet.
FAQs
Can I eat junk foods occasionally as a female sportsperson?
Enjoying food in moderation is fine, as long as you do it in moderation. Balance your diet with healthy choices the majority.
What is the recommended amount of protein for female athletes?
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. Consult a registered dietetician to determine if supplements will be necessary.
Can I be both a vegetarian and vegan while being a successful female sportsperson?
Absolutely! There are plenty of plant-based sources of protein and other nutrients that can fuel your athletic performance. Be sure to carefully plan your meals so that you get the nutrients your body requires.
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.