It's important for female athletes to eat the proper nutrition and consume no less than 1,500 calories a day to maintain a healthy, active lifestyle. Carbohydrates, protein and low-fat foods are key factors. In addition, it's essential that you choose a variety of foods that include fruits, vegetables, dairy and whole grains to achieve maximum results. There are also some basic foods you should remove from your diet so you can perform on a competitive level in your sport.
Caffeine
Excessive sweating and menstruation contribute to iron loss, so female athletes should take in at least 18 mg of iron each day. You can get your iron requirement by eating iron-rich foods, which help prevent bone loss. Caffeine affects your body's ability to absorb iron, and drinking a lot of it can cause headaches and dehydration. For best results, drink decaffeinated coffee and teas, and stay away from carbonated and energy drinks that contain caffeine.
High-Fat Foods
A healthy diet shouldn't be without fat, but should incorporate good fat. Female athletes should avoid foods that contain high amounts of saturated fat such as beef, pork, mayonnaise and creamy dressings. Better alternatives for fat consumption include lean meats like fish and poultry, soy milk and vinaigrette dressings. Fatty foods also contain high amounts of cholesterol, which may clog your arteries. And foods high in fat contribute to fatigue and increased body fat.
Junk Food
As a female athletes keep sugar and empty-calorie snacks to a minimum. Avoid sugary cereals, cakes, cookies and candies, as well as potato chips and other high-sodium, greasy snacks.
Empty calorie snacks provide no nutritional value, and the high sugar content will not only increase your body fat, but also cause insulin spikes in your blood sugar levels. Foods high in sugar may provide instant energy ubut later cause your blood sugar levels to drop, which can lead to fatigue. If you have a sweet tooth, eat fruit in moderation or yogurt for a sweet, but healthy snack.
Some other alternatives to junk food are nuts, low -fat cheese, hard-boiled eggs, whole-grain crackers and soy products. While observing your sugar intake, limit your sodium consumption to prevent water retention or high blood pressure.
Fried Food
Avoid fried foods that include fries, chicken, burgers and other popular fast food meals. These foods can make you feel tired during physical activity. In addition, the oils that foods are cooked in are hard to digest. The best approach is to eliminate fried foods from your diet completely for better performance and a healthier lifestyle.
Member Comments