If you want to get in shape fast and have a toned body, take note of the 10 best fitness foods for women. You cannot miss the following food in your fitness diet. Try to keep this healthy food table on hand to include them in most of your fitness recipes.
Due to their composition, they are foods with a high nutritional level. These foods provide you with both energy and vitamins. Also, they have essential nutrients to accompany your training routine, which will make you lose fat and tone your body naturally and quickly.
A complete fitness diet consists of a balanced diet with a large supply of protein. This is what will help women repair muscle tissues. To have a defined body, the ideal proportion of proteins normally ranges between 1 and 2 grams for each kilo of weight of the person. This requires some motivation.
If your weight is 60 kilos, you should consume a minimum of 60 g daily protein. Likewise, if you play sports, you can increase your amount of protein to consume up to 120 grams daily. In this article, we will tell you about the 10 best fitness foods for women. Read on!
10 Best Fitness Foods for Women – list
Here we show you the essential fitness food table in your kitchen to define your muscles. You can use them in your protein shakes or smoothies. Also, you can use them in your breakfasts and your main meals. The type of food you eat undoubtedly influences your routine to have a toned and muscular body.
1. Rice
Despite not having a high proportion of protein, rice is one of the main foods that you will see in the diets of athletes. This is because it has zero fat. Also, it has a high degree of calories full of energy expenditure.
Besides, it is also high in carbohydrates, which allows extra energy when exercising. Do not forget that carbohydrates are equally important in your diet. You cannot do without them, especially when it comes to women since it is essential as the main energy source.
Of course, I recommend that you always choose the integral version. It will provide you with extra fiber and also the release of sugars is slower. This will provide you with energy and satiety for a longer time.
When is the optimal time to consume rice if you exercise? I recommend you to take rice both before and after exercise. Before, it is beneficial to consume rice because it will give you the extra energy you need to practice your sports routine.
Rice keeps your glycogen reserves in balance. After training, it is also necessary, since together with proteins. They are the two fundamental groups of nutrients you cannot miss after your workouts.
Carbohydrates are optimal for recovering glycogen and maintaining blood glucose levels. The proteins, for their part, will help you to recover or increase muscle mass. Normally, the ratio to consume is 1 gram of protein per cad 3-4 grams of carbohydrates.
2. Oats
This cereal is, along with rice, another of the carbohydrates preferred by athletes. This is due to the great satiating and energetic power of oats. Oats are ideal for having a great fitness body.
Therefore, it is ideal to add to your homemade protein smoothies, as well as to your fitness breakfasts. These include pancakes, oat pancakes, protein cakes, etc. Oatmeal has fiber, vitamins of group E, B, A and C, unsaturated fats, minerals.
The minerals include in oats are potassium, calcium, iron, magnesium, zinc, and phosphorus. Vegetable proteins 12 g Per 100 g are a whole plus for your body.
Also, oats are a very effective food for gaining muscle mass. The protein composition has with 8 essential amino acids. Thus, oats are favoring the formation of new tissues and improving muscles, when combined with exercise.
You can take it between half an hour and an hour before starting your training routine. So, it releases energy proportionally.
3. Eggs
The egg is an almost magical food in the fitness diet of women. As you know, the egg is made up of the yolk and the white. Some only use the white to prepare their protein shakes or fit recipes.
It has more protein value than the yolk, without providing any fat or carbohydrates. However, there are fats in the yolk that help metabolize proteins. It is also rich in low-density lipoproteins, in addition to vitamin A, folic acid, vitamin B6, and B12, and minerals. Why waste these nutrients? What you can do, if you do not want a lot of fat, is to use 1 yolk for 2 whites, for example.
4. Seeds
Among the best fitness foods you can find, the seeds are from the best sources of vegetable protein. They also provide great properties and health benefits. For example, they are healthy polyunsaturated and monounsaturated fats. These are very good at preventing cardiovascular diseases.
Seeds contain proteins, fiber, vitamin B, vitamin E, calcium, phosphorus, potassium, and iron. All seeds have their benefits although it is true that there are some more popular than others such as:
They are the queens of Omega 3, as they contain 57% alpha-linolenic acid. Also, it is rich in lignans and polyphenols that act as a fiber. It is a highly digestible natural fiber. Flaxseeds are good for the cardiovascular system, reduce inflammation, and regulate blood glucose levels.
They have 20 g of vegetable protein for every 100 g of product. Sunflower seeds are also rich in tryptophan, which is always a plus to improve your mood. They also contain zinc, folic acid, and vitamin B.
5. Pumpkin seeds
This type of seeds has a high nutritional value since they have 25 g of protein for every 100 g. It is one of the seeds with the most proteins. The pumpkin seed is also high in unsaturated fats and antioxidants. Thus, it is one of the best fitness foods for women.
6. Chia seeds
Due to a large amount of energy, it provides to the body, so it consumes them regularly to improve your sports performance. On the other hand, it is ideal for weight loss. It has a great capacity to absorb liquids.
So, when they swell, they dilate in the stomach producing a great satiating effect. Therefore, this volume of gelatinous mass avoids the peaks of insulin secretion. The body receives the energy for longer. It will help you snack between meals and will balance fat metabolism.
The correct way to take them is to soak them in liquid. You can either use water, milk, juice, or yogurt. I recommend you take them raw to absorb all their nutrients. It is not necessary to crush them for the body to assimilate them correctly.
7. Dry Fruits
Nuts in general are a very good option for women and also for healthy mid-morning and mid-afternoon snacks. They are one of the best fitness foods for women. Among them, almonds, pistachios, peanuts, and walnuts stand out. These nuts have the highest protein content. Make sure you include them in your list of Fit foods.
- The peanut has 25 g per 100 g
- Almonds: 18 g per 100 g
- Pistachios: 18 g per 100 g
- Walnuts: 14 g per 100 g
8. Vegetables
Don’t forget to include legumes in your diet and add points to have a body. Grains are essential in any healthy meal plan. They provide you with vegetable proteins, complex carbohydrates, fiber, and almost no fat.
Lentils and chickpeas will bring you about 25 g of protein for every 100 g of product. Also, they provide 65% carbohydrates. It is important to soak legumes at least 14 hours before consumption. Substances that, according to recent studies, inhibit the absorption of minerals such as zinc and iron.
9. Chicken and Turkey Breast
In fitness food, both chicken and turkey are meats for sports nutrition lovers. White meats have proteins of high biological value, with low-fat content and practically no carbohydrates.
Include them in your fitness food list since it is meat very indicated for athletes. It will help you recover muscle tissue after training and of course it will help increase your muscle mass. Therefore, they are one of the best fitness foods for women.
Chicken and turkey breasts have healthy, unsaturated fatty acids to protect your heart. They also contain iron, folic acid, B vitamins, and minerals such as potassium, magnesium, and phosphorus.
Between the two types of white meat, turkey breast is slightly higher in protein and lower in calories. Besides, it has 30% calcium in its composition (30 g of calcium per 100 g).
10. Banana
Within the universe of fruits, bananas are the king of fitness food due to their magnesium content. They help muscle contraction and protects against cramps. Its a great energy supply.
Include this delicious fitness fruit in your diet to tone up. It is beneficial for the proper functioning of the nervous and muscular system. Many fitness recipes include bananas. For example, the oatmeal and banana smoothies.
Also, you can use it with cinnamon, with cheeses, yogurts, milk, and oatmeal. They are ideal for both before and after exercise. Without a doubt, fit food widely used in fitness and homemade desserts. So, we can say that this is one of the best fitness foods for women.
Best Fitness Foods for Women – What is the Significance?
As we have repeated over and over again, diet is a key factor in having a good state of health. When doing physical exercise, we spend much more energy, and the demands for nutrients increase. It is because our body works much faster. It affects our diet in exercise. These demands can be met in two ways:
- Our bodies obtain nutrients from the reserves that we have created through the food consumed previously.
- Obtaining nutrients through food and using them instantly.
- Women must take care of their bodies.
If you are a woman, you must follow a varied and balanced diet. For example, the food that adapts to your needs such as age and physical activity that you do. In your daily life, you can consume cereals and tubers protein foods.
You mustn’t exclude any food group. However, what is important is that you organize your meals and schedules well. It is very important to ensure a carbohydrate intake before, during, and after practicing physical exercise.
The cereals, tubers, and legumes are rich in carbohydrates. They have slow absorption, i.e. gradually reach the blood. Thus, fruits are rich in carbohydrates rapidly absorbed quickly reach the bloodstream.
Carbohydrates are the nutrient that acts as the main energy source and fuel for muscle. So, you should ensure a good daily intake. Sufficient consumption prevents the risk of falls and injuries.
I recommend between 1 and 4 hours before exercising, an intake of carbohydrates to increase glycogen. During physical exercise, you need to avoid dizziness. Also, during 4- 6 hours after the activity, it is important to replenish muscle glycogen and ensure good recovery of the muscles. Thus, you need to focus on the best fitness foods for women.
Conclusion
A consumption of 150-200ml of water or sports drink every 20 minutes, which would correspond approximately to the content of a glass. When you finish the exercise you must replace the water and mineral salts lost during the activity.
You must consume beverages that contain water, mineral salts, especially sodium, and carbohydrates. On the other hand, every woman should keep in mind that it is not a good idea to try new foods on competition days.
They can cause gastrointestinal discomfort and thus reduce performance. Similarly, avoid the consumption of legumes before competitions. They can cause flatulence and increase the appearance of flatus.
If you like to exercise, remember that a varied and balanced diet in exercise together with good hydration is key to ensuring good sports performance. Also, this is good for reducing the risk of injury. Plan meals before, during, and after physical activity, drink liquids, and don’t stop moving. Good Luck!
