Snacks help athletes get a boost of energy before working out, refuel after exercise and maintain energy levels during the day. The right snack helps you feel good and play well, but unhealthy snacks will sap your energy and slow you down. Female athletes should also ensure they eat a diet rich in several key nutrients, such as iron.
Female Athlete Nutrition
Like male athletes and less active people, female athletes should eat a balanced diet that includes whole grains, low-fat or fat-free dairy products, fruits and vegetables, legumes, and lean meat. Female athletes also should ensure they get enough iron, calcium and vitamin D. Exercising and menstruation reduce iron levels, so eat plenty of meat, fish, poultry, fortified cereal, legumes and leafy green vegetables to avoid fatigue caused by low iron. Drink low-fat or fat-free milk to get enough calcium and vitamin D, which keep your bones strong, or eat other dairy products such as yogurt and low-fat cheese.
Before Workouts
Eating a snack or meal that includes complex carbohydrates two to four hours before exercising helps you maintain energy during your workout, although some athletes prefer eating up to 30 minutes before a workout. For example, enjoy a bagel, a granola bar, cereal, a sandwich, fresh fruit or a smoothie. Don't eat anything that may irritate your stomach, such as fried food or very spicy food. Drink plenty of water before you exercise to prevent dehydration.
After Workouts
After you exercise, your body needs to replace your energy stores. Eat a snack that contains carbohydrates, protein and fat, such as a bagel with peanut butter, chocolate milk, apple slices, and peanut butter or oatmeal cookies. For optimal recovery, eat within 30 minutes of your workout, and drink water or sports drinks to replace lost fluids. However, don't take protein pills or supplements; they can cause kidney problems, dehydration, weight gain and other problems.
Anytime Snacks
Serious female athletes may need several snacks a day to get enough calories. Eating a snack or small meal every few hours also helps you maintain consistent energy levels. Healthy, tasty snack options include fresh vegetables and hummus or peanut butter, air-popped popcorn, whole grain crackers and low-fat cheese, fresh fruit, low-fat yogurt, low-fat string cheese, quesadillas, a fruit smoothie, cottage cheese, vegetable soup, or rice cakes and peanut butter.
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