As a female sportsperson, you expect more of your body. No matter if you're a tennis or marathon player, you must fuel yourself correctly to achieve your peak performance. It's important to select your diet carefully because it plays a major role in your sporting success.
In this article, we'll discuss 10 foods that every female athlete should include in her diet. These foods are rich in nutrients that help improve performance, decrease inflammation, and speed up recovery.
- Beets
Beets provide a lot of nitrates. These nitrates help to improve athletic performance because they increase the blood flow while reducing oxygen consumption.
- Sweet potatoes
Sweet potatoes are rich in complex carbohydrates and provide sustained energy. Vitamin A is also abundant in sweet potatoes, and this vitamin is essential for a healthy immune system and vision.
- Greek yogurt
Greek yogurt has a high amount of protein and probiotics which can support gut health. It's also an excellent source of calcium, which is important for bone health.
- Green Tea
Green tea is rich in antioxidants. Studies have shown that green tea improves the brain's function. Green tea is also a great source of caffeine and makes a great pre-workout drink.
- Tuna
Tuna is an excellent source of omega-3 fatty acid. It's also an excellent source of vitamin D, which is important for bone health.
- Blueberries
Blueberries contain antioxidants which can reduce inflammation as well as protect you from free radicals. Blueberries are also an excellent source of vitamin C which is vital for immunity.
- Apples
Apples provide a good source of antioxidants and fibre, making them ideal for pre-workout snacks. Apples are also a great source of vitamin C which is vital for immunity.
- Quinoa
Quinoa, a complete, high-protein food, is also rich in iron and magnesium. It's also gluten-free, making it an excellent choice for athletes with celiac disease or gluten intolerance.
- Brown rice
Brown rice is a complex carbohydrate that provides sustained energy for workouts. The rice contains fiber that can regulate digestion.
- Pumpkin seeds
Pumpkin seeds provide a healthy source of protein, magnesium and fat. They are also rich in anti-oxidants, which may help to reduce inflammation.
To conclude, as a women athlete, fueling the body with nutrients that are optimal is crucial to achieving your peak performance. You can recover faster, reduce inflammation and improve performance by including these 10foods in your daily diet.
Common 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.
What is the recommended amount of protein for female athletes?
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 have to take supplements if I am a female sportsperson?
Although supplements may be beneficial in some situations, it's best to obtain your nutrients as naturally as possible. 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. Just be sure to plan your meals carefully to ensure you're getting all the nutrients your body needs.
Can I enjoy alcohol as a female sportsperson?
Although alcohol can dehydrate your body and reduce performance, you're allowed to have a few drinks in moderation. To support your performance, balance out the alcohol with water and nutritious food. You should also avoid alcohol just before and right after your workouts in order to maintain proper hydration.