The key to successful competition for female athletes lies in sound nutritional practices. Extreme dieting to maintain a sport-specific weight can rob the female body of needed nutrients and negatively affect athletic performance. A diet with at least 1,200 calories from protein, carbohydrates and fats should give the female athlete enough energy to perform well without overtiring, dehydrating or increasing the risks of serious physical injury. Avoiding certain foods can help athletic performance as well.
Caffeine and Energy Drinks
Females require 18 mg of iron daily. Female athletes often do not absorb this much iron on a daily basis because of menstruation and perspiring during athletic activities. Caffeine makes this problem worse by blocking the uptake of iron in the body. Energy drinks often contain high amounts of caffeine, sugar and supplements that might not be proven effective as energy producers. A well-balanced diet is a better source for prolonged energy.
Carbonated Drinks and Juices
Both carbonated drinks and juices can cause stomach cramping and pain just before an important athletic event. Add the jitters from large quantities of caffeine and sugar that are often contained in these drinks to the stomach cramping, and the result might be poor athletic performance in the important sports event. Drink water or decaffeinated drinks prior to a sports event to avoid stomach problems.
Sugary Carbohydrates
Any carbohydrates high in sugar such as candy bars, sports bars and soda will give the body a fast spike of energy, which then leads to fatigue before the athlete can finish her workout or sports event. Female athletes who are trying to watch their weight should avoid these sugary snacks because they tend to be high in calories and low in essential nutrients. More nutritional sources of carbs include fruits, vegetables and grains.
High Fat
Fat is an energy source that is burned for prolonged athletic activity after carbs have been used up. A female athlete on a diet with 10 percent or less fat calories will tire quickly. However, a diet high in saturated fat can lead to weight gain and fatigue. Unsaturated fats such as those found in vegetable oils are healthier and can lower blood cholesterol, which might clog the arteries.
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