Nutrition is a key factor when it comes to bodybuilding. Male and female bodybuilders must train and eat differently because their bodies do not build muscle the same. Women do not metabolize fat as easily as men and they don't produce testosterone. Women usually struggle with building muscle mass; therefore, they must choose a diet with nutritional requirements in keeping with their genetic makeup.
Meal Frequency
The typical meal plan that most individuals should follow to maintain a healthy weight is eating three meals a day with two in-between-meal snacks. In order for a female bodybuilder to successfully put on muscle mass, she needs to consume six small meals a day that include protein, carbohydrates, good fats, fruits and vegetables. Meals should be consumed every three hours in order for your body to metabolize food properly and to repair muscle tissue throughout the entire day. Moreover, change your total calorie consumption each day to prevent your body from becoming too accustomed to your diet.
Proteins
Your diet should include about 40 percent of high-protein foods such as chicken, fish, shakes and supplements. Good food sources of protein will come from tuna, egg whites, lean ground beef, boneless and skinless chicken breast, roast and shrimp. Your body needs to maintain a constant amount of protein throughout the day, so each meal should contain the same portion of protein.
Carbohydrates
Carbohydrates provide you with the needed energy to perform your best during a workout. About 40 percent of your diet should include complex carbohydrates. As with a typical diet, a bodybuilder should consume a heavier load of carbohydrates in the first part of the day and gradually decrease carb amounts with each meal. Front loading your carbs at the start of your day gives your body enough time to burn those carbs into energy versus storing them for later. Consume a carbohydrate-rich meal prior to your workout for best results. Some great healthy carb choices are brown rice, pasta, oatmeal, potatoes, sweet potatoes and beans.
Fats
Consuming high-quality fats should be part of a female bodybuilder's diet. About 20 percent of your diet should include fats such as peanut butter, olive oil, sunflower oil, nuts and avocados. Choose foods with lower amounts of fat and cholesterol, because women store fat easily. Additionally, your body processes fat during sleep, so be sure to consume fats and protein before going to bed.
Supplements
Supplementation is vital to a bodybuilder's diet. Protein powders, glutamine and creatine are common supplements used to help enhance training performance and muscle development. As with most diets, a multivitamin or whole food supplement should be taken each day to ensure your body is receiving the required nutrients. Take an additional amount of omega-3 fatty acids, calcium and vitamin C in moderation. Vitamin C improves your body's immune system, and is beneficial to your skin's collagen and elastin. In addition, vitamin C may have effects on your body's response to secondary exercise by reducing inflammation and pain. Furthermore, calcium will help protect your bones and joints, while omega-3 supports heart health.
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