As a bodybuilder, learning what to eat is just as important as the workouts you're doing in the gym. Expecting your body to perform at its peak each time you're in the gym will require the proper fuel to get the job done. And to increase muscle gains, especially with a woman's lack of testosterone, what you eat will determine how much muscle you build.
When to Eat
Skip the idea of three square meals a day and instead develop a three-hour rule. Every three hours you should eat a small meal in order to continue repairing muscle tissue. With the amount of strength training and working out you're doing, your muscle tissues will constantly need nutrients to maintain a state of repair. Start your day with a large breakfast to kick-start your metabolism.
What to Eat
Protein will be your best friend when bodybuilding. If there is not enough protein, your body will begin to feed off muscle tissue and eventually will slow your metabolism. Protein, especially when paired with a complex carbohydrate, will stabilize your blood sugar levels and boost your metabolism, according to Bodybuilding.com. Include this macronutrient with every meal to keep you satiated. The website also suggests that a woman bodybuilder's diet should consist of 2,000 or more calories per day depending on the type of exercise and level performed.
Foods to Include
Protein sources should include egg whites, chicken breast, tuna, fish, extra-lean ground beef and protein powders. Complex carbohydrates are found in brown rice, oatmeal, sweet potatoes, beans, oat bran and wheat pasta. Fat sources include natural peanut butter, olive oil, sunflower oil, nuts and avocados. Include fruits and vegetables throughout the day as well.
Foods to Avoid
Get rid of excess fat, sugar, alcohol and salt from your diet. Junk foods like cookies, soft drinks, chips, fried food and anything else lacking nutritional value should be eliminated. Eating such foods will cause a spike in insulin levels, cause fatigue and promote fat storage. Cut out simple carbohydrates and unnecessary fat once and for all.
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