To prepare for contest shape, women bodybuilders must follow a demanding workout schedule and strictly adhere to a diet that builds muscle and cuts body fat. Women often build the body they want but fail to shed the fat covering their hard-earned muscle. Intaking appropriate amounts of carbohydrates, fats and muscle-building proteins at the right time will build a ripped, muscular physique. Women bodybuilders should consume six small meals over the course of the day--each made up of roughly 40 percent protein, 40 percent carbohydrates and 20 percent healthy fat.
Protein
Protein builds your muscles. When lifting weights and preparing for bodybuilding contests, you tear and break your muscles down. Protein assists in the post-training repair and recovery of your muscles by rebuilding muscle fibers that are stronger and slightly larger. The Harvard School of Public Health recommends adults consume roughly 0.5 grams of protein per pound of body weight; that is about half of what a woman bodybuilder requires. Bodybuilding requires women to consume at least 1 gram of protein per pound of body weight. High-quality sources of protein include low-fat dairy, eggs, lean meats and fish.
Carbohydrates
Carbohydrates provide the body with energy. Iowa State University reports them to be the body's primary source of energy. During the muscle-building phase of a female bodybuilder's training, carbohydrates provide fuel to build muscle, with each gram containing 4 calories of energy. As competition nears, you must reduce the amount of carbohydrates you consume. Cutting your carbohydrates forces your body to burn fat for energy; this creates that hard, shredded, competition-ready look. Sweet potatoes, whole wheat pasta, bread and rice are great sources of complex carbohydrates. A woman bodybuilder following a 2,000-calorie diet should consume 800 calories, or 40 percent, from carbohydrates. Spread over five meals aday, each meal should contain roughly 40 g of carbohydrates.
Fats
Despite all the negative publicity they receive, fats are an essential component when bodybuilding. Healthy fats like olive oil, avocados, nuts and fish build healthy cells and provide energy to the body. Fats are nutrient-dense and contain 9 calories per gram, double that of carbohydrates and proteins. Like carbohydrates, bodybuilders will reduce the amount of fat as they near competition. Woman bodybuilders should consume around 45 g of healthy fats each day--9 to 10 grams with each meal.
Supplements
Women bodybuilders often use supplements to round out their diets. Supplements like creatine and glutamine may help your body during training and recovers. According to the University of Maryland Medical Center, or UMM, the body uses creatine during explosive exercises such as weight training; this assists in adding lean muscle mass. Glutamine assists in repair and healing associated with heavy weight training. The UMM recommends consuming between 2 and 5 grams of creatine and 1500 mg of glutamine each day.
References
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- 3 Fat Chicks on a Diet: How to Create a Bodybuilding Plan for Women
- Iowa State University: Eat to Compete: Carbohydrates
- American Heart Association: Fats 101
- University of Maryland Medial Center: Creatine
- University of Maryland Medical Center: Glutamine
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