As a female bodybuilder, you'll need a different approach to food. Consuming the proper amount of carbohydrates, protein and fats will ensure that your body is at its best performance and looks its absolute best. Especially as a woman, your body breaks food down and stores nutrients differently than it does for a man, so eating a diet that can best be metabolized is the key to eliminating unwanted fat and increasing size for your bodybuilding.
Amount
Female bodybuilders should eat six small meals a day, spaced approximately three hours apart. Your daily caloric intake should be different every day to avoid getting used to the same thing. Be sure to burn as many calories as you take in to prevent your body from storing any excess.
What to Eat
Your day should consist of 40 percent carbohydrates, 40 percent protein and 20 percent good fat. Your first meal as well as your pre-workout meal should include a higher intake of carbohydrates for energy. The rest of your meals should gradually decrease the amount of carbohydrates. Your body needs a constant amount of protein, which should come from lean sources. Musclenet.com suggests eating 1 gram of protein per pound of body weight. It further states that your body can't typically digest more than 40 grams of protein in one sitting, so aim for about 30 to 40 grams per meal, depending on your personal intake. Since women have a harder time metabolizing fat, your favorite foods should be found in low-fat versions if possible. According to 3fatchicks.com, a website devoted to supportive weight loss information, most of your fat intake should be later in the day, since your body processes it more while you're asleep.
Women Vs. Men
Many bodybuilding diets are geared towards men. Women simply can't metabolize fat like men can, and they have a harder time increasing muscle size because they lack testosterone. Because of these metabolic differences, women should not approach their diet the same as their male counterparts. Be aware of your fat and cholesterol intake for these reasons.
Water
Staying hydrated is incredibly important, especially before competition, to rid your body of free radicals and flush out toxins in your body, according to musclenet.com. Some bodybuilders report drinking several gallons of water a day. Each body is different, however, so base your intake on the color of your urine. When you urinate, it should look clear or have a faint yellow color.
Supplements
For a natural female bodybuilder, it is important to include supplements in your diet. 3fatchicks.com says to include a multi-vitamin, three servings of 1 gram of vitamin C, extra calcium and 200 mcg of chromium picolinate essential fatty acids, from fish oil or olive oil.
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