The quest for building muscles and is no longer just a goal for males. These days, there is an increase in the number of females who compete in bodybuilding.
Women can achieve great lengths in body building with hard work and discipline. Sticking to a female bodybuilding diet is among the biggest challenges that a woman has to undergo to achieve the kind of physique that could land her in a competition.
Although training is vital, nutrition makes up 80 percent of bodybuilding, but this does not entail strict dieting. Read on to learn how to get your body lean and toned and how to keep it that way for a long time.
Correct Calorie Count: Intense Training Requires Appropriate Food Intake
Calories play a vital role in our weight. Females who are bodybuilding should pay close attention to caloric intake. Workout routines are so intense that it is necessary to consume sufficient nutrition to support the body’s energy needs.
In women’s bodybuilding, it’s necessary to eat more calories than you burn. This caloric surplus will help you bulk up and build muscles.
When it comes to bodybuilding, nutrition plays an essential role. Without the right kind of food intake, you will not hit your goals. No matter how much people curse calories, the body requires them to function properly. The key is not hating calories but making sure that you are eating sufficient amounts of calories to sustain your present lifestyle.
As a rule of thumb, active women should consume about 2,200 calories to sustain their nutritional requirements. Since proper caloric intake differs by gender, by activity level, and by body type, you need to account for all these things when preparing the ideal female bodybuilding diet to support your bodybuilding routine.
Choose Your Carbs Wisely: Consume Nutrient Dense Carbohydrates
When you are on a female bodybuilding diet plan, you need to mind how much food you consume. Figuring out the appropriate portions is the key to hitting your targets. Carbohydrates, in particular, should be chosen wisely.
Any diet plan needs to have carbohydrates. Fortunately, women bodybuilders can choose what kind of carb to include in their meals. Eating appropriate portions of carbs is among the golden rules when training hard.
There are two sources of carbohydrates: starchy and non-starchy. Starchy carbs mainly work as the energy source. Bodybuilders are often consumed for breakfast and include whole grains and oats.
On the other hand, non-starchy carbs consumed throughout the day can sustain the body’s energy requirements. These are often green and leafy vegetables that are rich in fiber, but low in calories.
Being picky when it comes to choosing your source of carbohydrates is vital to achieve your goals.
Always Add Lean Protein: Feed Your Muscles the Right Nutrition
Choosing the right protein source is another factor that you need to consider carefully. Not all protein sources are made equal and as much as possible, stick to a lean protein sources.
One of the best choices for protein is egg whites. Egg whites contain protein that is highly digestible. Plus, it contains zero fat which is what female bodybuilders need.
Turkey breast is another good source of complete protein. This lean meat may contain high amounts of sodium though which is not ideal for some individuals. Fish and chicken are also good options as long as you choose lean cuts.
Then, there’s tofu. This soybean product can be a meat substitute. Cooking it with vegetables enhance the nutritional value of a meal.
Opt for Frequent Feedings: Divide Food Over Five to Seven Meals Daily
People have been so used to the idea of sticking to three meals a day. However, for those who are aiming to maintain low levels of fat in their body while building muscle, this eating plan may not be the best.
Spreading food intake into smaller but more frequent meals would prevent dips in blood sugar levels which could lead to dizziness, muscle weakness, headaches and intense hunger pains. By taking five to seven meals in a day, the digestive tract receives a steady flow of food throughout the day. This increases the body’s metabolic rate which makes it easier to keep low levels of body fat.
This is why the female figure competition diet requires eating at shorter intervals. Proper nutrition is not just the key to sticking to a bodybuilders’ diet. Proper food timing is also necessary.
Stick to Healthy Fats: Choose Food Products Containing Unsaturated Fat
Just like the fact that calories are not bad per se, fat is not necessarily a villain when it comes to maintaining your diet. The body requires fat to function properly and to optimize your body’s muscle building abilities. So, you need to have the right kind of fat in your body. Fat plays a vital role in muscle building since it is necessary for hormone production.
Polyunsaturated fats from vegetables such as corn and soybean and from fatty fish that contains omega 3 is good for the body. In addition, consuming monounsaturated fats, such as the fat found in olive oil and peanut butter helps in maintaining blood sugar levels in the body. These healthy fats also help your body absorb and utilize the nutrients you consume alongside them. This is why these are the type of fats that a female bodybuilder should include in her diet.
Minimize your consumption of saturated fats from foods, such as animal meat and full-fat dairy. This makes it easier to stick to a diet and avoid cravings while promoting a healthier body.
Low Fat, Low Cholesterol: Women’s Bodies Naturally Store More Fat
Among the biggest struggles that women have when it comes to bodybuilding is making sure that they are sticking to a correct ratio.
Female bodies tend to store more fat than men. Bodybuilding diets for women require food with fewer fats and cholesterol. It’s easier for women to convert food to fat because of their hormones. In fact, a 25 percent body fat is normal for females.
With these challenges in the way, bodybuilding requires strict dietary standards for women. The basic female anatomy makes it necessary to stick to a low-fat diet program. Since fats are not the only risk factor, women also need to choose their food wisely to make sure the fats are not high in cholesterol.
Women’s bodies may contain 10 percent more body fat than men; however, with the right balance of nutrients in the diet, it’s possible to achieve a lean and toned body.
Optimize Protein Intake: Aim to Eat as Much Protein as Your Weight
Protein is food for your muscles. When you are bodybuilding, your goal is to improve your body’s ability to build muscles. Since more muscles require more protein, sticking to a low fat, high protein diet makes sense.
While this is a given in most diets, the greatest controversy lies in how much protein bodybuilders should be eating to support their body’s muscle building needs. Although the recommended daily protein intake is 0.36 grams per pound, active individuals, including bodybuilders will require more. Based on the National Strength and Conditioning Association’s recommendations, the proper protein intake must be between 0.4 up to 0.8 grams for active individuals including competing athletes.
For a bodybuilder’s diet, there is a popular rule that protein content in grams must be the same as a person’s weight in pounds. Research reveals that this could be true since optimum protein intake is between 0.6 to 1.1 grams per pound. Based on this, individuals seeking to improve their muscle mass should aim for protein consumption that is almost equal to their weight in pounds. Having the right amount of protein in your diet is also helpful in overcoming bodybuilding plateaus.
Female Bodybuilding Diet Supplementation: Introduce More Nutrients to Support Muscle Building
Although food intake plays a vital role, you need to take supplements, especially when your body undergoes rigorous training. With a strict diet and nutrient composition, the essential vitamins and minerals you get from food are limited. Taking the right supplements would be the perfect way to compensate for this nutritional gap.
There are many protein supplements and chelated pills for adding nutrients to support your diet and exercise. It would also be ideal to take probiotics that could make it easier for your body to absorb all the nutrients from various sources.
In some individuals, especially those who are over 30 years old, taking supplements, such as GenF20 that improve the body’s ability to release the human growth hormone could also help.
Studies reveal that encouraging the body to produce more HGH helps individuals lose weight and gain muscle although you need to be cautious in taking these pills. It would be best to consult your doctor if you are planning to take any supplements to make sure that it is safe for you.
Protein Rotation: Add Variety to the Kind of Proteins You Consume
Protein intake receives much attention in a bodybuilding diet because it is “muscle food.” Athletes and body builders often rely on eggs, chicken, tuna, non-fat milk and beef as their main protein sources. In fact, many bodybuilders get allergies from these protein sources.
One workaround is to rotate protein sources every day. Try not to repeat a protein source two days in a row. The same goes for protein supplements.
By changing your body’s main source of protein, it would be easier to maintain high energy levels necessary for training and working out. Protein rotation will not just add variety to your diet. It will also have better results for those who want to achieve their goals quickly.
Hydration is a Must: Drinking Enough Water is Necessary to Improve Performance
Emphasizing the need for proper hydration is a must for every person. Whether you are active or not, you need to consume at least eight glasses of water in a day. If you participate in a woman’s bodybuilding competition, you should make hydration a top priority.
Drinking sufficient amounts of fluid before, during, and after your workouts is a must when you undergo intense training. Taking a sip even when you are not thirsty is necessary because your body is using up more fluids during female bodybuilding workouts. In fact, you will only feel thirst when you have used up about two percent of your body’s water weight.
Where water is concerned, you should also think of quality, not just quantity. Stick to distilled pure water. For higher caloric burn, you could drink cold water. The body needs to warm up water to use it in the body, if you’re drinking cold water, the body uses up calories to make it warm, resulting to a greater caloric burn.
Say No to Pre-Packaged Foods: Prepare Fresh and Wholesome Meals from Home
Nutrition is serious business for those who are bodybuilding. You should pay close attention to what you are feeding your body if you want optimum results. One of the easiest things that you can do is to stick to fresh and raw foods instead of purchasing processed food products from the store.
As a rule, anything that is in a box, a can or any packaging is not a good choice. Processed food is almost always high in sodium, sugar, preservatives and saturated fats. Whether you are building muscle or not, everyone should try to avoid or at least limit all of processed foods to improve their healthy and even their physiques quickly.
The better choice would be to prepare your meals using whole foods. This is not just budget-friendly, your body will also thank you for it later.
Stabilize Sugar Levels: Replace Carbs with Low G.I. Foods
The human body requires carbohydrates to function. Bodybuilders have nothing to fear from carbs, contrary to what most people think. However, manipulating your diet and changing some food items is vital to reach your goals quickly.
Bodybuilders dread insulin spikes in the body since they could hinder them from achieving their goals. Insulin is the hormone secreted by the body when the sugar level is high. This hormone promotes fat storage in the adipose tissues.
The only way to avoid this is to consume food products that will not lead to spikes in your blood sugar. The best choices to make are slow-digesting carbs that include whole grains, sweet potato and leafy vegetables. Most of these foods don’t undergo processing and you can serve them raw or baked lightly.
Engage in Fasted Training: Keep Food Intake Minimal During the Two-hour Pre-Workout Window
Muscle building requires the right nutrition and proper workout timing. You need to make sure that when working out, your body can make use of all its resources for muscle building and fat burning.
Research suggests that working out on an empty stomach is effective for losing fat. People who fasted before training had greater progress in burning fat at higher intensities. The reason behind this is the fact that the body makes use of its energy stores, which may lead to fat loss.
Remember, it is necessary to consume something before training, especially if you are going to undergo intense training. The body requires fuel to burn and if you don’t have sufficient energy stores, your performance could decline during the workout. By knowing when to eat, you can feel the effect of your diet and training faster.
The key here is to maintain a balance. Opt for a light meal before training, and stick to healthy choices. You won’t go far by eating a cheeseburger and fries before training, after all.
Skip Dairy and Butter: Shed Fat by Loading Up on Low-Calorie Veggies
In bodybuilding, it is necessary to burn fat to develop muscles and make them visible. You need to work hard and long to make those muscles appear.
There are no shortcuts to achieving this. Certain sacrifices such as saying no to butter and dairy products are among the most important decisions you would have to make. These food items are necessary when a body builder is building bulk. However, eliminating it from your diet is a must when shedding fat.
Instead of these, find your favorite low-calorie vegetable and load up on it. Vegetables can fill you up, so you won’t fill the void during the cutting phase but you are not consuming too many calories. By keeping your food intake in check, you can strike the right balance to promote losing fat and be on your way to developing muscles in all the right places.
Develop a Good Post Workout Diet: Why It’s Necessary to Replenish Energy Stores after Pumping Iron
Although working out is just a small part of bodybuilding, it is vital to use it as a focal point for timing your meals. A good post workout routine when it comes to nutrition is crucial to achieving results.
Right after your workouts, it is advisable to eat something within 30 minutes. Replenishing energy stores in your body are essential since it could affect your performance during your next workout. Aside from that, your body could break down muscle tissue if you don’t replenish your energy stores.
It is necessary to consume carbs right after training. Carbs could also cause an insulin spike that makes it easier to deliver nutrients to the muscles. The meal right after a workout needs to provide instant nutrients to the body. This is why bodybuilders prefer to drink protein shakes right after a rigorous workout.
Add Amino Acids: Muscles Building Is More Effective with BCAAs
A bodybuilding diet will not be complete without mentioning amino acids. Amino acids are the building blocks of protein. So, it must be part of the nutritional content of any diet that promotes building muscles.
The best way to make the most of the amino acid supplementation is to take them during the recovery period. In those who undergo intense workouts, there is the threat of muscle fatigue which could lead to losing muscle mass. Overcoming this state will require an infusion of the necessary nutrients after the workout. For best results, this recovery drink should include amino acids that are essential for promoting muscle buildup.
An effective female bodybuilding diet is essential to have a lean and toned body. Muscles don’t just grow overnight. Just like any other physical feat, you need to hit the gym and do your exercise routine.
More importantly, you need to maintain the right diet depending on the goals you want to achieve. All these things are vital to bring your best self out.