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Suitable diet plan for women athletes


With each passing day, the number of women athletes working professionally is increasing. In recent years, it can be said that in the Olympics, the number of women is equal to that of men. But unfortunately, as much as men’s sports have always been covered, less attention is paid to women’s sports. Since nutrition plays a very important role in athletic performance, in this article we try to provide a proper diet plan for women athletes.

What we read in this article

The role of nutrition in exercise

Research shows that nutrition plays a greater role in fitness than exercise. When healthy eating habits become a way of life, more health and vitality awaits everyone. Proper nutrition along with exercise can help reduce body fat, cause weight loss, reduce the risk of many diseases and even affect people’s self-esteem. Many men and women prefer to take exercise supplements in addition to healthy nutrition to speed up their fitness goals.

To have a healthy diet in exercise, you need to eat foods rich in nutrients. These foods include lean proteins, healthy carbohydrates and essential fats for the body. Fruits and vegetables should also be consumed in sufficient quantities to provide the body with a variety of vitamins, minerals and antioxidants. Antioxidants reduce inflammation in the body and neutralize free radical damage. In this case, the athlete with a healthier body and more endurance can appear in his training exercises.

Differences in the diet of female athletes with male athletes

A good diet for women athletes like men should include macronutrients such as carbohydrates, proteins and fats. Depending on the intensity of exercise, women’s daily needs for these macronutrients vary. For example, if the intensity of exercise is high, approximately 7 to 12 grams of carbohydrates should be consumed per kilogram of body weight. While in moderate intensity training, this amount is 5 to 6 grams. Protein also plays an important role in athletic performance and helps women to have stronger muscles. Meat, seafood, eggs, legumes, grains, nuts and seeds are the best natural sources of protein. Of course, if the body’s need for protein is not met only by eating food, his protein supplement can also be used.

Normally, women athletes’s diet should contain about 10% more protein than non-athletes. Of course, the type and intensity of exercise also plays a decisive role in this regard. In general, women athletes need more fat than men. Therefore, for this purpose, it is necessary to use healthy fats, ie unsaturated; Like olive oil and avocado. Women may also be more prone to iron deficiency anemia, calcium and vitamin D deficiency anemia than men. Therefore, they should use more fruits and vegetables in their diet and be careful about providing these nutrients.

Suitable diet plan for women athletes with DASH diet

One of the best diets that experts recommend for women athletes is the Dash diet. The DASH diet is a heart-healthy diet that helps lower blood pressure. This diet is rich in fruits, vegetables, lean proteins, whole grains and low-fat dairy. The DASH diet is recommended for women athletes because it prevents osteoporosis, which is very common in women.

Studies show that the Dash diet can lower blood pressure in 2 weeks and lower bad cholesterol levels. This diet uses very little sodium but is rich in potassium, calcium, magnesium, fiber and protein and is very low in saturated fats.

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Dash diet for female athletes

The DASH diet provides daily and weekly nutritional goals and is a good diet plan for women athletes. As an athlete, the number of meals you should eat depends on the calories you need each day. If you need 2,000 calories a day, you can use the following foods in this diet as prescribed:

  • Cereals 6 to 8 servings per day: Each serving can include 1 slice of bread, 28 grams of dry cereals, half a serving of breakfast cereals, rice or pasta.
  • 4 to 5 servings of vegetables a day: Each serving can include 1 serving of dark green leafy vegetables, half a serving of raw or cooked chopped vegetables, or half a serving of vegetable juice.
  • Fruits 4 to 5 servings a day: One serving can include a medium-sized fruit, 1 serving of fresh, frozen or canned fruit, or 4 cups of fruit juice.
  • Lean or low-fat dairy 2 to 3 servings a day: One serving includes 1 cup of milk or yogurt or about 50 grams of cheese.
  • Lean meat, chicken and fish 6 servings 28 grams per day: For this purpose, 28 grams of cooked meat, chicken or fish or 1 egg can be used.
  • Nuts, Seeds, and Legumes 4 to 5 servings per week: One serving should include one-third of a nut, 2 tablespoons of peanut butter, 1 serving of legumes, or 2 tablespoons of seeds.
  • Fats and oils 2 to 3 times a day: One serving includes 1 teaspoon of butter, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise and 2 tablespoons of salad dressing.
  • Sugar and sweets 5 servings or less per week: One serving includes 1 tablespoon of sugar, jelly or jam, 1 cup of lemonade or 2 servings of syrup.

Dash diet

What is the triple syndrome of female athletes?

The term “triple female athlete syndrome” was first coined in 1992. The term is used for women athletes who exercise at high intensity and may be at risk for the disorder. The three symptoms of female athletes include eating disorders, menstrual irregularities and osteoporosis. Eating disorders may include overeating or anorexia nervosa. In order to prevent these problems, a proper diet plan for women athletes should be determined by an experienced coach and the athlete should follow that plan.

Taking bodybuilding supplements for women athletes

Exercise supplements are available for a variety of purposes, including muscle building, fat burning, weight gain and energy. Women, like men, are increasingly turning to sports supplements. However, these supplements should be used with caution and under the supervision of a sports coach or physician, because their improper use may have serious side effects such as damage to the liver and kidneys. But if the sports supplement used is properly selected and used in the right amounts, it can also have significant benefits.

His protein for women

In fact, bodybuilding supplements help you reach your goal faster and also perform better in your workouts. Bodybuilding supplements that are very popular among women include: V protein, BCAA, creatine, CLA and L-carnitine.

The final word

In this article, we introduced a suitable diet plan for women athletes by introducing the DASH diet. This diet is rich in calcium to prevent osteoporosis. Because osteoporosis is so common in women, this diet can help prevent both osteoporosis and meet nutritional needs during exercise. However, it is best to determine the diet of all athletes by an experienced coach to be principled and appropriate for the same person. Because the physical condition and the type and intensity of exercise are different in each person and according to them, diet can be provided.

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