As a female sportsperson, you expect more of your body. Whether you're a marathon runner or a tennis player, you need to fuel yourself properly to reach your peak performance. Your diet plays a vital role in your success as an athlete, so you need to make the right choices.
In this article, you'll learn about 15 food that every female athlete needs to include in her diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
Pumpkin seeds
Pumpkin seeds have a lot of magnesium, as well. Also, they are high in antioxidants. This can help reduce inflammation.
Salmon
Salmon is a rich source of omega-3 fatty oils, which are known to reduce inflammation and improve cardiovascular health. Salmon is a good source of proteins, which makes it a great food to recover after completing a workout.
Beets
Beets are packed with nitrates, which can help improve athletic performance by increasing blood flow and reducing oxygen consumption.
Brown rice
Brown rice provides sustained energy to help you work out. The rice contains fiber that can 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.
Kiwi
Kiwi is packed with vitamin C and antioxidants, making it an ideal post-workout snack. Fiber can also regulate digestion.
Bananas
Bananas are an excellent source of potassium, which can help regulate blood pressure. The bananas contain a lot of carbohydrates which makes them a perfect pre-workout food.
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.
Eggs
Eggs are a complete protein that is rich in vitamins and minerals. The eggs are also an excellent source for choline. This is vital to brain health.
Peanut butter
Peanut butter is rich in healthy fats, fiber, and protein. It's also rich in vitamin E, which can help reduce inflammation.
Walnuts
Walnuts are rich in healthy fats as well as fiber and protein. Walnuts are rich in antioxidants and can improve brain functions.
Apples
Apples contain antioxidants and fiber making them a perfect pre-workout treat. They are also an excellent source of Vitamin C, which helps to maintain a healthy immune system.
Oatmeal
Oatmeal has a high complex carbohydrate content that can provide energy to keep you going for a long time. It is a great source of fiber that can regulate digestion.
Spinach
Spinach is a nutritious, leafy vegetable that's rich in minerals and vitamins. This leafy green is rich in iron, an essential mineral for red blood cell health.
Black Beans
Black beans are a good source of protein, fiber, and iron. The beans are low in fat making them a good choice for those looking to lose some weight.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. These 15 food items can improve your performance and help you recover quicker.
FAQs
Can I eat unhealthy food on occasion as a women athlete?
Enjoying food in moderation is fine, as long as you do it in moderation. Just remember to keep it balanced with healthy foods most of the time.
How much is enough protein for a female athlete to consume?
How much protein you need is determined by your personal needs and level of physical activity. A general recommendation is to consume 0.8 grams or more of protein for every kilogram of bodyweight per day.
Do I need supplements as a woman athlete?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. You can consult a registered nutritionist to find out if supplements are needed for you.
Can I be a female athlete and a vegan?
Absolutely! You can find plenty of plant-based protein and nutrients to help fuel your athletic performance. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
Can I still drink alcohol if I am a female athlete?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. You can balance your drinking with plenty water and nutritious foods for a better athletic performance. It's also important to avoid alcohol before and immediately after workouts to ensure proper hydration and recovery.