You demand more of your body as a woman athlete than you do the average person. No matter if you're a tennis or marathon player, you must fuel yourself correctly to achieve your peak performance. Diet plays an important role in athletic success.
In this article, we'll discuss 10 foods that every female athlete should include in her diet. These foods have nutrients that can improve your overall performance, help you recover quicker, and reduce inflammation.
- Pumpkin seeds
Pumpkin seeds provide a healthy source of protein, magnesium and fat. These seeds are also high in antioxidants that can reduce inflammation.
- Avocado
Avocados are a great source of vitamins, fiber and healthy fats. It's rich in potassium that can help control blood pressure.
- Spinach
Spinach contains a lot of vitamins and minerals. Iron is also an important component of healthy red blood cell production.
- Apples
Apples have a high fiber content and are rich in antioxidants, which makes them the perfect snack before a workout. The apples are a good supply of vitamin C. This is crucial for immune function.
- Walnuts
Walnuts are a good source of healthy fats, fiber, and protein. Also, walnuts contain antioxidants that have been proven to improve the brain's function.
- Bananas
Bananas provide potassium that can regulate blood-pressure. They're also a good source of carbohydrates, making them an ideal pre-workout snack.
- Dark chocolate
Dark chocolate contains antioxidants that have been proven to improve heart health. It's also a good source of magnesium, which can help reduce muscle soreness.
- Greek yogurt
Greek yogurt can be a great source of probiotics that support gut health. It's a good source for calcium, important for bone strength.
- Black beans
Black beans are rich in iron, protein and fiber. The beans are low in fat making them a good choice for those looking to lose some weight.
- Kiwi
The kiwi is a great post-workout snack because it's packed with antioxidants and vitamin C. It's also a good source of fiber, which can help regulate digestion.
In conclusion, as a female athlete, fueling your body with the right nutrients is key to reaching your peak performance. Include these 10 in your diet to improve your performance, recover faster and reduce inflammation.
Frequently Asked Question
Can I eat unhealthy food on occasion as a women athlete?
While it's important to fuel your body with nutritious foods, it's okay to indulge in moderation. Just be sure to balance it out with healthy options the majority of the time.
What is the recommended amount of protein for female athletes?
The amount you need of protein depends on your needs and your activity level. A general guideline would be to aim for 0.8 grams of proteins per kilogram body weight per day.
Do I have to take supplements if I am a female sportsperson?
Even though supplements are helpful in certain situations, it is best to consume your nutrients by eating whole foods as much 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 get plenty of nutrients and protein from plants to fuel your performance. You should plan out your meals well to get all of the nutrients needed by your body.
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. Be sure to counteract the alcohol with lots of water and healthy foods that will 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.