All people require adequate amounts of certain nutrients, including fats, protein and carbohydrates, to support optimum health. However, the needs of women bodybuilders may differ slightly from male bodybuilders and sedentary women. According to the British Journal of Sports Medicine, nutrition has a major influence on women bodybuilders' ability to adapt to training. This strenuous activity can increase your body's need for certain nutrients, making it important to consume a healthy diet that supplies adequate amounts of nutrients to help build muscles and encourage good performance.
Considerations
Women bodybuilders may store and metabolize energy differently from men who practice bodybuilding, according to the British Journal of Sports Medicine. For instance, women appear to use less glycogen during resistance exercise. Active women require more calories than sedentary women require. Many women bodybuilders complain of fatigue, irritation and poor athletic performance when eating low-calorie diets, making it important for women involved in bodybuilding to consume sufficient amounts of calories, as well as adequate levels of nutrients.
Nutritional Balance
Bodybuilding requires a nutritious, balanced diet. According to the American Dietetic Association, athletes who compete in resistance sports need carbohydrates for energy, as well as moderate amounts of protein and fat.
Requirements
While calorie requirements vary among women bodybuilders, depending on their level of activity and physical size, the Institute of Medicine recommends that very active women consume about 2,807 calories a day. The American Dietetic Association recommends eating about 2.3 g to 3.6 g of carbohydrates per pound of body weight every day, and about 20 percent to 25 percent of daily calories from healthy sources of fat. Protein requirements vary between 0.54 g and 0.77 g per pound daily, depending on your phase of training.
Bodybuilding Phases
According to the American Dietetic Association, different phases of training require different dietary intakes. During the body-sculpting and maintenance phase, women should consume about 0.54 g to 0.77 g of protein per pound of body weight each day, while the bodybuilding phase that focuses on building muscle mass requires slightly more: around 0.63 g to 0.77 g per pound every day.
Diet
Women athletes should eat low glycemic carbohydrates because of their tendency to use less glycogen during resistance exercise, the British Journal of Sports Medicine says. Low glycemic foods include certain varieties of fruits, vegetables, whole grain breads and brown rice, as well as beans and rolled oats. Good sources of protein include lean meats, poultry, eggs, soy products and fat-free dairy products, while fish, nuts and vegetable oils supply healthy sources of fats.
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