March is National Nutrition Month: Foods that Benefit Female Athletes
It’s March, and that means National Nutrition Month. At Ladybug for Girls, healthy living is one of our core values, and, specifically, we want to make sure every girl has the nutritional knowledge to lead a healthy life. We’re made for champions, and we believe that girls should have the same access to sports, resources, and nutrition as boys their age.
According to several studies reported by Medscape, female athletes often have more inadequate nutrition than their male counterparts. Several sports require women and girls to be lean, including gymnastics, diving, classical ballet, and figure skating. For example, studies found that female dancers consumed less than 70% of their daily energy needs.
Ladybug For Girls promotes healthy living, including nutritional information, and we encourage girls to eat the foods they need to stay active and competitive. Here are some of the foods that benefit female athletes the most.
Carbohydrates
Healthy carbohydrates are essential for endurance athletes, such as runners. Your girls can get the healthy carbs they need through:
- Fruit
- Vegetables
- Brown rice
- Whole-grain bread
- Legumes
- Sweet potatoes
Protein
Adding proteins to a healthy diet is necessary for everyone. It provides vital energy and the ability to repair muscle tissue. Healthy protein sources include:
- Poultry
- Fish
- Eggs
- Broccoli
- Low-fat dairy products
- Beans
Fats
While our culture around nutrition has made fat the villain, healthy fats are an essential part of an active girl’s diet. They help the body maintain and regulate hormones like estrogen and absorb several key vitamins. It’s crucial to avoid processes fats, but healthy fats come from:
- Nuts and nut butter
- Fatty fish
- Avocados
- Egg yolks
Fluids
We can’t talk about proper nutrition for active girls without mentioning fluids. Staying hydrated before, during, and after physical activities is critical to maintaining a healthy balance. While water is very important, sports drinks containing electrolytes and sodium will help girls stay healthy while active.
Iron
Iron isn’t a nutrient we think about a lot, but it’s critical for girls, especially after puberty. Iron can be lost during monthly cycles, so it needs to be top-of-mind for parents and guardians of girls this age. It’s also common in girls who adopt a vegetarian or vegan diet. An iron deficiency can cause long-term fatigue. The only way to add iron to the diet is through red meat or supplements. Always use supplements under the direction of a medical professional, as they can have adverse effects if not taken correctly.
At Ladybug for Girls, we know that wellness encompasses our entire bodies, including the food we eat. We believe in the importance of nutritional education for girls of all ages. Contact us to learn more about resources for healthy eating.