Women's nutritional needs for physical fitness are notably different than men's needs, especially for women who are pursuing bodybuilding as a hobby or competitor. The "Journal of the American Dietetic Association" notes that all bodybuilders need a careful balance in their diets to evenly burn off fat while building muscle, a larger challenge for female athletes due to their body's naturally higher fat content. Still, with a good nutrition plan, it is possible for women to meet all their needs while training.
Caloric Intake
The number of calories for bodybuilding needs to be higher than a standard diet to support the additional muscle mass. For each pound of muscle, women need to consume approximately 50 calories daily to just maintain themselves, notes the Diet website. This works out to recommended daily caloric intake levels of 1,500 to 3,000 calories for women in training, with exact totals best figured based on individual weight and exercise programs, according to Diet.
Caloric Quality
Caloric quality is just as important as caloric quantity for women. To achieve a high daily caloric intake, it may be tempting to cheat with high fat snacks and convenience foods. However, a balance of fats, proteins and carbohydrates is the best path to get the look and fitness level desired. Proteins support muscle growth, carbohydrates supply energy during training and fats maintain normal metabolic processes. The exact percentages of any balanced caloric plan depends on the training woman's weight, percentage of muscle mass and desired outcome, with no fixed recommendations according to Diet.com.
Common Pitfalls
Common pitfalls for women putting together a diet and nutrition plan for bodybuilding include not planning enough meals and not accounting for the strain of exercise. For example, while 1.5 g of protein are recommended for each kilogram of muscle, women in training periods will want to consume up to 2 g of protein per each kilogram of muscle as they boost muscle mass, according to the Diet website. At the same time, not eating enough throughout the day in small meals or snacks can cause the body to use muscle mass as a source of fuel, which is counterproductive during a training phase. A doctor or nutritional adviser can help ensure that training women eat the right amount and frequency of calories.
Red Flags for Health Issues
One of the biggest issues for bodybuilders of both genders is the strain on their kidneys. High protein consumption is hard on the kidneys, and warning signs of renal damage need to be monitored closely. Regular kidney function tests are recommended, and discolored urine, painful urination or lack of urination should be reported promptly.
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