Best Diet For Female Athletes – Learn about the foods athletes should eat to stay on top of their game. Nurture the best athleticism, develop optimally and be healthy. These foods can promote a young athlete’s success on and off the court.
The mystery behind what to include in your young athlete’s diet is never-ending, partly because miracle foods are constantly popping up while other foods are falling out of favor.
Best Diet For Female Athletes
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When it comes to the foods that athletes should eat, it is important to consider nutritional requirements for growth and development as well as athletic performance.
As a mother who has raised my own young athletes, I also know the struggle of nurturing them and promoting a nutritious diet.
In this post, I’ll cover some unhealthy eating patterns among young athletes and review some staple foods for top performers.
It’s no secret that many kids and teens are missing out on important nutrients like calcium, vitamin D, fiber and potassium.
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Skipping breakfast, snacking on low-nutrient foods, or using weight control measures such as diets not only reduce food intake, but can impair athletic performance.
First, the timing and regularity of eating throughout the day helps the athlete curb their appetite and meet their overall nutritional requirements.
Second, a balance of nutrients, particularly protein and carbohydrates, can be particularly beneficial for continued muscle growth and efficient recovery.
I’m not saying you have to be 100% organic or free from unhealthy foods, but kids and young athletes need to have a balanced diet.
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In fact, I believe there are some foods that add power to the athlete meal plan. They help promote healthy eating and optimal athletic performance.
If you begin to include these foods in your athlete’s meal plan, you can be sure to include optimal nutrition for training and performance.
Here you’ll find my list of the top 10 foods for athletes, why I recommend them, and how to include them in the diet.
Incorporate the following foods into your athlete’s diet and your athlete will be well on their way to better nutrition.
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All nuts are packed with healthy fats, fiber, protein, magnesium and vitamin E. Put them on yogurt or cereal, or grab a handful on the way to your workout.
If peanut allergies aren’t a concern, pack a small pack of peanuts, almonds, or cashews in your gym bag for a quick and tasty snack.
Similar to nuts, the seeds are packed with fiber, healthy fats, magnesium and vitamin E. Eat them like nuts.
Cereals are fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients.
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Eat it sparingly for breakfast, snack, or dinner, but be careful to choose cereal with a lot of sugar.
Increasingly, you can find OJ fortified with calcium and vitamin D, and it’s also a good source of folic acid and vitamin C.
According to the American Academy of Pediatrics (AAP), children ages 7 to 18 should drink no more than one glass (8 ounces) of juice per day.
It’s truly magical! Packed with fiber, protein, iron, zinc and magnesium – find ways to fit beans into your athlete’s diet plan.
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Roast for a crunchy snack, top a salad, roll into a burrito, or toss with diced tomatoes for a hearty pasta dish.
Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix the cheese into casseroles, pasta and place on sandwiches.
Yogurt is a good source of calcium, vitamin D, potassium and protein. If you’re looking for extra protein from whole foods, opt for the Greek variety (though most young athletes don’t need large amounts of protein in their diets).
Dairy milk is a natural source of calcium, potassium and protein and is fortified with vitamin D. These nutrients are found in all milk, with calorie content varying depending on the amount of fat in the milk.
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Some young athletes choose to drink whole milk because they have trouble meeting their nutritional and calorie needs throughout the day, especially when they are in a growth spurt or playing a high-calorie sport.
If you’re not sure which milk is best for your athlete – whole milk, low-fat or skim milk – I’ve done the research for you and outlined the pros and cons for you in this article on whole milk.
If soy milk is your choice, make sure it’s fortified with calcium and vitamin D, and shake the carton so the minerals don’t sink to the bottom.
There is a wealth of research showing that this is an effective way to refuel and recover after more than an hour of sweaty exercise.
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The combination of carbohydrates and protein helps fill the muscles with energy in the form of glycogen and uses protein to repair muscles.
Pair them with foods high in vitamin C, such as capsicum, tomatoes, or citrus fruits, or serve them with meat to maximize iron absorption.
Want to learn more about iron and athletes? Read 8 Facts You Should Know About Iron and Young Athletes.
Welcome to The Nourished Child! I’m Jill Castle, a pediatric dietitian and mother of four. I created this website to help parents nurture and raise healthy children with attention to food, nutrition and child development. Glad you’re here! If you are looking for healthy snacks, sports nutrition recipes or sports meals for athletes, this article is for you! In this comprehensive review, I’ve compiled a breakfast and healthy menu for athletes.
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It can be difficult to find healthy recipes for athletes of all lifestyles, especially when we’re busy. I recommend healthy meal delivery for athletes during super-busy times, but it’s also helpful to have some basic recipes you can make on your own.
I reviewed 51 recipes of healthy meals for athletes, including some of the best recipes in terms of time, convenience, and nutrients for athletes during training.
This wrap up post is seriously a goldmine. If you want some ideas for lunches especially for athletes, I’ve found that too.
We have easy-to-make meals with simple ingredient lists, such as vegetarian and vegan athlete meal plan ideas, gluten-free options, and what you can find on this athletes shopping list.
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In terms of equipment required, if you don’t have a ready-made pot yet, get one for yourself! It is a great help for athletes in preparing healthy meals and making life easier.
Just as there are breakfast ideas for athletes, there are also healthy breakfasts for young athletes. Sports nutrition recipes don’t have to be this hard!
If you’re looking for food preparation ideas for athletes, you’ve come to the right place. Many of these meal prep recipes for athletes can be prepared ahead of time!
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I’ve also included plenty of healthy snacks for on-the-go athletes, healthy breakfast options, and pre- and post-workout meals that are ideal for an athlete’s nutritional needs.
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These meal ideas might even be perfect for mommy runner and pregnancy post-runs and a quick rebound after a training session! I really want all my clients to understand how simple meal preparation for athletes can change their diet and diet quality.
At the top of the list are some entrees that are excellent ideas for lunch and dinner for vegetarian athletes and can even fit into a vegan athlete’s diet.
Most of these athlete meals can be prepared in less than an hour with minimal cleanup and are great if you need meal prep snacks and ideas for the rest of the week.
Looking for fish and seafood healthy starters for athletes? Seafood provides essential anti-inflammatory omega 3 fatty acids that can aid healing (Source).
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I know that dinner is usually the thing we struggle with the most because either we come home from practice hungry or we come home from picking up the kids. It’s busy!
Everyone needs something to eat throughout the day, but it can be difficult for athletes to find healthy snacks that are nutritious, energizing, and even free of hidden ingredients.
It’s not always easy to find vegan snacks with protein for athletes, but here are some Nut Free Protein Bars that are budget-friendly and vegan.
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Energy bites are great recipes for athletes because they are portable meal prep snacks and packed with nutrients. They can usually be made very quickly and without any baking.
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They say that breakfast is the most important meal of the day, and that breakfast is extra important for athletes.
We certainly can’t undermine starting the day on the right foot, and athlete meal prep recipes should often revolve around breakfast to fuel morning workouts.
These healthy options will leave you full, satisfied and ready to take on the day. If you’re not sure what to eat before your morning run, these options are a great start.
Many of these options also work great as healthy lunches for young athletes to take to and from school or to eat when they get home.
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Need pre-workout strength? You’ll be amazed at the deliciousness found in these healthy pre-workout recipes.
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