Women have different nutritional needs than men do, especially when it comes to body building. Not only do nutritional needs vary by gender, they also vary based on age, weight and activity level. If you’re a female body builder you need to make sure you are getting all the nutrients necessary for healthy muscle growth on a daily diet. These nutrients will make your efforts at the gym a lot more noticeable in a shorter amount of time.
Your daily diet will be based on when you workout, how many calories you need and many other factors. It’s important to keep a daily diary of what you eat and how many calories you are taking in as well. One of the other things you should be paying attention to is protein intake. This is extremely important for building muscle and will help keep your body running efficiently.
The average number of calories a woman body builder should be consuming is around 1800, but this will vary. Since you are trying to gain muscle, you need to take in more calories that you are burning. This is where your daily diary will really help out and ensure you are eating enough to keep your body running at high speed.
The main part of your diet should be protein because this is what builds muscle. In total, 30% of your daily diet should be coming from protein. This could be eggs, tofu, protein shakes, fish, meat or anything else that is high in protein and low in saturated fat.
Complex carbohydrates should make up 40% of your daily diet. These are what will provide your body with vitamins, fiber and energy to keep going. Foods you should be eating that are high in complex carbs include: brown rice, whole wheat bread or pasta, vegetables and oatmeal.
When to Eat Meals
It’s generally a good idea to eat small meals throughout the day. These will keep your metabolism running at high speed and it will mean not being weighed down by a heavy meal. Each meal should be around 400-500 calories, but this can vary based on what you eat.
If you don’t have a lot of time each day to plan out your meals, consider mapping them out ahead of time. There are a lot of meals you can prepare and then freeze, so when you want to eat them you just have to heat them up in the microwave. Just make sure to count the calories, fat and protein in each of the meals so you can keep track of all the nutrients your body is getting.
What to Avoid
Try not to eat a lot of junk food that is high in saturated fats and sugars. These are going to make you feel lethargic and cause weight gain as well. While you certainly can have days where you eat something sinful, don’t make this a regular habit. The body is able to build muscle more efficiently when it’s running on healthy and all-natural foods. Looking for the perfect recipe for body building especially for women? Try Anabolic Cooking .