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. 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.
- Oatmeal
Oatmeal is a complex carbohydrate that provides sustained energy for workouts. Oatmeal is also rich in fiber, which helps regulate digestion.
- Oranges
Oranges contain vitamin C which helps to reduce inflammation and boost immunity. These oranges are also rich in carbohydrates, which makes them the perfect pre-workout treat.
- Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. Also, they're a good source for vitamin C. Vitamin C is important for immune system function.
- Cottage cheese
Cottage cheese contains calcium and protein, both of which are important for the health of your bones. It is low in fat and makes it a perfect choice for athletes trying to lose some weight.
- Lean beef
Lean beef contains zinc, iron and protein. It is also a good source of creatine which can improve athletic performance.
- Salmon
Salmon is rich with omega-3 fatty acid, which has been proven to improve heart health and reduce inflammation. It is also rich in protein, which makes salmon a fantastic food for recovery after exercise.
- Spinach
Spinach is a nutrient-dense leafy green that is rich in vitamins and minerals. Spinach is a rich source of iron that's essential for healthy blood cells.
- Black beans
Black beans are rich in iron, protein and fiber. These beans are low-fat, which makes them a great option for athletes trying to lose weight.
- Dark chocolate
Dark chocolate is packed with antioxidants and has been shown to improve heart health. It also contains magnesium which is good for reducing muscle soreness.
- Water
Staying hydrated is important during exercise. Drinking water is important before, during and after exercising to replace the fluids you lose through sweat.
The key to peak performance as a female is fueling your body the right nutrients. Incorporating these 10 into your diet will help you to recover faster, reduce swelling, and improve overall performance.
Frequently Asked Questions
Can I still occasionally eat junk as a woman athlete?
You can still indulge in small amounts of unhealthy foods. Balance your diet with healthy choices the majority.
How much protein do I need to consume as a female sportsperson?
How much protein you need is determined by your personal needs and level of physical activity. A general guideline would be to aim for 0.8 grams of proteins per kilogram 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 be a female athlete and a vegan?
Absolutely! Plant-based protein sources and other nutrients are a great way to boost 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?
It's fine to drink a little alcohol in moderation, even though it can dehydrate you. Just be sure to balance it out with plenty of water and nutritious foods to support your athletic performance. 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.