Bodybuilders achieve their impressive physiques by combining weight training with carefully planned nutrition. Women bodybuilders should follow many of the same dietary principles as men. By relying on whole foods, rather than supplements, a woman bodybuilder can optimize nutritional absorption, muscle development and fat loss.
Features
While a woman's bodybuilding diet should be tailored to her age, size, body composition and goals, some specific principles almost always apply. A woman's bodybuilding diet features multiple meals per day, spaced out every three to four hours. Supplementing your body constantly with amino acids, carbohydrates and healthy fats helps muscle tissue grow and repair. While women might be quick to skimp on calories in an effort to trim body fat, taking in enough calories to give you energy for your workouts and daily functioning is critical. To gain muscle, eat more calories than you burn daily, between 250 and 500 more, depending on the stage of your training and your activity level. If you are managing your muscle mass, try to match your calorie intake to your calorie burn.
Protein's Role
A woman bodybuilder needs more protein than the average person to maintain muscle mass and support growth. The International Society of Sports Nutrition recommended in its 2007 position paper that men and women undertaking power exercise should consume between 1.6 to 2 grams of protein per kilogram of body weight per day. For the 130-lb. female body builder, whose needs would be at the high end of this range, this would be about 118g per day. The best sources of protein for female bodybuilders are egg whites, white meat poultry, lean beef, fish and whey protein powder. Women bodybuilders also benefit from obtaining some protein through low-fat dairy products, like skim milk or Greek yogurt, to meet calcium requirements.
Other Nutrients
Many bodybuilders eat too much protein and exclude other nutrients in the process. Eating carbohydrates provides you with energy, glycogen replacement and important fiber, says champion bodybuilder Mike Francois, past winner of the Arnold Classic, in “Muscle and Fitness Magazine.” Women should aim for about 60 to 80 carbs per meal in the form of whole grains, fruits and vegetables. A moderate intake of fat is also essential to help produce hormones intrinsic to muscle development. Stick to the unsaturated varieties found in plant oils, fatty fish and nuts.
Sample Meals
Exact serving sizes at meals should be customized to match your height, weight and goals. Go for variety in terms of proteins and carbohydrates to combat boredom and help adherence to the strict dietary requirements. Breakfasts usually feature egg whites, a serving of oatmeal and an orange or apple. A mid-morning meal could include chicken breast, a small sweet potato and a green salad with olive oil dressing. Lunch could be lean flank steak with brown rice and steamed broccoli. Post-workout, enjoy a whey protein drink with either fruit juice or a piece of whole fruit. For dinner, enjoy broiled fish, quinoa and asparagus. Just before dinner, cottage cheese mixed with half an apple and a few slivered almonds completes your day’s meals.
Additional Strategies
Drinking adequate amounts of fluids in the form of water or green tea helps keep your metabolism burning and flushes out toxins formed during the muscle-building process. Try to consume water equivalent to about half your bodyweight--in pounds--daily, recommends a 2010 issue of “Muscle and Fitness.” Ensure that you fuel properly before, during and after your strength-training routine to maximize muscle development. Thirty to 90 minutes post-exercise is an ideal time for a serving of whey protein; it is digested quickly and contains a superior amino acid profile to support muscle development.
Member Comments
cynhow June 29
I'm confused by the following info regarding the section - Sample Meal:
You say that "For dinner, enjoy broiled fish, quinoa and asparagus. Just before dinner, cottage cheese mixed with half an apple and a few slivered almonds completes your day?s meals"... but this doesnt seem right.
Why would you eat right before dinner?... and if this is the case, then the sequence is listed wrong!