As a female athlete, you demand more from your body than the average person. You must fuel yourself to your maximum performance, regardless if you are a runner or tennis player. Diet plays an important role in athletic success.
This article will discuss the foods that every female sportsperson should include in their diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Bananas
Bananas contain potassium which helps regulate blood pressure. Also, bananas are a good source for carbohydrates. This makes them an excellent pre-workout treat.
- Beets
Beets are rich in nitrates. Nitrates can increase athletic performance, by increasing blood circulation and reducing oxygen intake.
- Water
Water is essential for staying hydrated during workouts. It's important to drink plenty of water before, during, and after exercise to replace fluids lost through sweat.
- Quinoa
Quinoa, a complete, high-protein food, is also rich in iron and magnesium. Quinoa is gluten-free and a great choice for athletes who have celiac or gluten intolerance.
- Pumpkin seeds
Pumpkin seeds have a lot of magnesium, as well. They are also rich in anti-oxidants, which may help to reduce inflammation.
- Broccoli
Broccoli is an extremely nutritious vegetable, rich in vitamins. Broccoli is also rich in fiber, which helps regulate digestion.
- Dark chocolate
Dark chocolate is a rich source of antioxidants. It has also been shown that it improves heart health. It contains magnesium, which helps to reduce muscle soreness.
- Avocado
Avocado is a good source of healthy fats, fiber, and vitamins. It is rich in potassium, which can help to regulate blood-pressure.
- Lean beef
Lean beef provides a good amount of zinc, iron, and protein. It is an excellent source for creatine.
In conclusion, as a female athlete, fueling your body with the right nutrients is key to reaching your peak performance. These 9 food items can improve your performance and help you recover quicker.
Frequently Asked Questions
Can I still eat junk food occasionally as a female athlete?
It's fine to indulge occasionally, but only in moderation. Just make sure you balance out your healthy food choices with the rest of the time.
How much should a woman athlete eat in terms of protein?
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 require supplements to be a female athlete?
Supplements can be useful in certain cases, but it is always better to get all your nutrients through whole foods. Speak to a dietitian about whether supplements are right for you.
Can I continue to be a woman athlete while also being vegetarian or vegan?
Absolutely! You can get plenty of nutrients and protein from plants to fuel your performance. Plan your meals to get all the nutrients you need.
Can I still enjoy alcoholic beverages as a female athlete?
Moderation is key. Alcohol can dehydrate and affect your performance. 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.