Girls, although we rely on strong will to train for fitness, we should still face the inherent shortcomings of weaker physical conditions than men. Especially at certain times, we must pay more attention to taking care of our bodies; as athletes, nutrition must be paid attention to. One ring.
It is difficult to figure out the nutritional value of what you eat every day and keep track of it. Here are three nutrients that women must pay attention to. In the future, add them to your diet plan to improve your sports performance. .
Iron
For athletes, iron is an important mineral because it is a component of heme. Heme is responsible for transporting oxygen in the blood, and myoglobin transports oxygen to muscle cells to provide us with energy for exercise.
Energy metabolism relies on iron, and athletes’ needs are higher than those of ordinary people who sit for long periods of time. It is normal to lose iron during exercise, including when your feet hit the ground during running. Under normal circumstances, women are more likely to be deficient in iron than men due to menstruation and pregnancy. Female athletes will lose more iron.
Foods rich in iron include red meat, fish, whole grains, dark green leafy vegetables, eggs, and processed nutritional supplements that make up for the deficiencies of natural foods. The human body can absorb iron from animal sources more efficiently. For example, adding fruits or vegetables rich in vitamin C can increase the absorption rate.
Calcium
Calcium is an important mineral that helps form bones, muscle growth, muscle contraction, and nerve conduction. Again, most people think of dairy products such as milk as the source of calcium, but there are other healthy sources that should not be ignored, including sardines, sesame seeds, spinach, kale and radish leaves. Weight-loading exercises, such as running and weight training, can help increase bone mass and enhance calcium absorption. Female athletes with low estrogen should supplement with more calcium.
Vitamin C
These vitamins are important for the formation of connective tissue and certain hormones (such as adrenaline produced during exercise). They are also involved in the formation of red blood cells and improve iron absorption. It is also an antioxidant that protects exercise-related cells from damage. Supplementing vitamin C is very helpful in reducing muscle pain and rapid inflammation after long-term, high-intensity training.
Most people only think of citrus fruits as containing vitamin C. In fact, there are many vegetables that are also sources. For example: Red raw bell peppers have more vitamin C than oranges, and green broccoli, white cauliflower, Brussels sprouts and kale are all good sources.
Whenever we talk about how to achieve great competition performance, many people only focus on the pre-game diet. Don’t forget to eat healthy every day to build up energy for training and competition and to reach your full potential.