Female athletes who do a lot of exercise should always eat properly and rehydrate. That’s why it’s important to have an exercise schedule in mind so you can eat a few hours before and after exercise.
Are you an exercise person? Are you looking for a diet that will help you improve your physical performance and stay healthy? In this article, I would like to introduce the best diet for female athletes who exercise a lot.
The Spanish Center for Sports Medicine’s Ministry of Sports, Ministry of Social Policy, and Ministry of Education’s guidelines for’Food, Nutrition and Hydration in Sports’ stated that if you don’t follow a proper diet, getting exercise right is of no use.
These guidelines are a lot of athletes to the competition after a while correctly follow a balanced diet Explain that. This is essential for improving athletic performance.
The body needs energy
In order to exercise optimally, your food intake should cover your calorie consumption. Likewise, it helps you maintain a proper weight. For this reason, you should follow a balanced diet that includes a variety of foods.
A balanced diet provides the nutrients, protein, minerals, and energy you need to exercise. You also need to adjust your diet to the amount of calories you need to consume.
In this sense, the nutritional requirements of the athlete must be considered individually. Age, gender, body composition, duration of exercise, intensity, type of exercise, and ambient temperature should be applied.
What’s the best diet for a female athlete who works out a lot?
The Pennington Biomedical Research Institute, located in Baton Rouge, Louisiana, USA, recruited seven female athletes who exercise a lot to conduct the study. The goal of the study was to determine how a diet containing an appropriate amount of fat affects participants’ physical recovery.
A moderate diet where 35% of the energy source is fat
A high-carb diet, where only 10% of the energy source is fat
In the case of a diet with adequate fat content, the level of intramuscular fat (IMTG) returned to normal 22 hours after performing physical activity.
On the other hand , the levels of women on a high-carb diet were not stable after 70 hours of physical activity . This showed that female athletes who exercise heavily should follow a diet rich in fat.
However, this proven diet has not been chosen by many women. The reason is that when you refill the fat in your muscles, you are afraid of increasing your body fat index because you consume a lot of calories.
It should be noted that the fat stored in this way will burn again depending on the length and duration of the athlete’s training. Exercising for more than 2 hours can burn up to 70% of the fat in your muscles.
Foods for female athletes who exercise a lot
Carbohydrates are the main fuel your muscles use during exercise. Therefore, it is essential for athletes to eat a diet rich in carbohydrates, which provides 60 to 65% of the total energy used per day.
We recommend eating complex carbohydrates such as flour, rice, pasta, corn, bread, and oats, or slow-digesting carbohydrates. For legumes, choose lentils, regular beans, and chickpeas.
Fat is an essential energy source. 20-30% of the calories an athlete consumes should come from fat. Increasing these rates can lead to reduced intake of other foods, but doing so can lead to deficiency of fat-soluble vitamins (A, D, E, K) and essential fatty acids.
Athletes should consume 12-15% protein . These rates can be met by eating eggs, meat, fish and dairy products.
The diet of a female athlete who is exercising a lot should contain a variety of foods, rich in plant foods, and well balanced. They provide the most essential vitamins and minerals for our body because the body cannot produce it on its own.
In addition, female athletes should consume 4 to 5 meals a day to best distribute the energy they need during the day. It is advisable to eat a few hours before starting and finishing exercise, so consider your training schedule.
Daily energy intake can be divided in the following ways:
Anyway, if you have any questions, seek professional advice. Experts can create customized plans for each individual.