Besides
following bodybuilding workouts for women, they also need to concentrate on
their diet. Women cannot gain muscles simply by performing weight training
exercises. An effective diet plan should also be incorporated in bodybuilding
programs for women in order to get the desired result.Bodybuilding Diet for Women
Bodybuilding that involves gaining muscles and strength cannot be achieved without a proper diet.
To start,
get a piece of paper out and write out the meals you'll eat tomorrow. Calibrate
accordingly by increasing or decreasing the amount you eat.
A diet for women must be rich in healthy foods and there is no place for junk foods. Keep in mind, having 2 meals daily will certainly not fulfill bodybuilding nutrition. As women need to perform heavy weight training exercises to build muscles, adequate supply of nutrients is necessary from time to time. Firstly, carbohydrate intake should decrease gradually as the day progresses, whereas the amount of proteins in each meal should remain constant as they are crucial to stimulate muscle growth.
This diet format is important to satisfy the increased energy needs of the body. A rigorous training routine for muscle-building requires higher calorie intake, which can be achieved by following a diet rich in carbohydrates and healthy proteins. A detailed structure of pre-contest bodybuilding diet for women is given below:
Breakfast: Eggs, being a rich protein source can be included in the breakfast. Egg whites and fruits for carbohydrates can be ideal for breakfast. Women can also eat whole wheat toast bread and a slice of cheese (low-fat), for breakfast. Lunch: A lower fat lunch is important but make sure it is packed with proteins. Tuna fish is certainly preferred by many women bodybuilders during lunch. Tomato and lettuce slices, along with low-fat yogurt, can also be eaten during lunch.
Dinner: As proteins are an integral part of a bodybuilding diet, women can have salmon or broiled chicken during lunch. Salmon, also referred to as the perfect bodybuilding food, provides high protein quality. Having 5-6 pieces of salmon, supplemented by fresh steamed vegetables or baked potato can be an ideal combination for lunch.
The other 2-3 meals should consists of fruits and cheese. Protein shakes (bodybuilding supplements) in between meals (especially after a workout) are popular choice for bodybuilders. Women serious about bodybuilding need to consume 8-10 glasses of water daily to stay well hydrated.
Although bodybuilding diets are high in protein, women need to consume lean protein that can be obtained from eggs, broiled chicken, or fish. Also, protein consumption has to between 0.8-1.0 gm of protein, per pound a woman weighs. Diets for women bodybuilders should never contain carbonated beverages. Bodybuilding diets work only when they contain proteins and carbohydrates in appropriate amounts. Also, besides diet, proper bodybuilding diet, join a weight training program to promote muscle growth.
A diet for women must be rich in healthy foods and there is no place for junk foods. Keep in mind, having 2 meals daily will certainly not fulfill bodybuilding nutrition. As women need to perform heavy weight training exercises to build muscles, adequate supply of nutrients is necessary from time to time. Firstly, carbohydrate intake should decrease gradually as the day progresses, whereas the amount of proteins in each meal should remain constant as they are crucial to stimulate muscle growth.
This diet format is important to satisfy the increased energy needs of the body. A rigorous training routine for muscle-building requires higher calorie intake, which can be achieved by following a diet rich in carbohydrates and healthy proteins. A detailed structure of pre-contest bodybuilding diet for women is given below:
Breakfast: Eggs, being a rich protein source can be included in the breakfast. Egg whites and fruits for carbohydrates can be ideal for breakfast. Women can also eat whole wheat toast bread and a slice of cheese (low-fat), for breakfast. Lunch: A lower fat lunch is important but make sure it is packed with proteins. Tuna fish is certainly preferred by many women bodybuilders during lunch. Tomato and lettuce slices, along with low-fat yogurt, can also be eaten during lunch.
Dinner: As proteins are an integral part of a bodybuilding diet, women can have salmon or broiled chicken during lunch. Salmon, also referred to as the perfect bodybuilding food, provides high protein quality. Having 5-6 pieces of salmon, supplemented by fresh steamed vegetables or baked potato can be an ideal combination for lunch.
The other 2-3 meals should consists of fruits and cheese. Protein shakes (bodybuilding supplements) in between meals (especially after a workout) are popular choice for bodybuilders. Women serious about bodybuilding need to consume 8-10 glasses of water daily to stay well hydrated.
Although bodybuilding diets are high in protein, women need to consume lean protein that can be obtained from eggs, broiled chicken, or fish. Also, protein consumption has to between 0.8-1.0 gm of protein, per pound a woman weighs. Diets for women bodybuilders should never contain carbonated beverages. Bodybuilding diets work only when they contain proteins and carbohydrates in appropriate amounts. Also, besides diet, proper bodybuilding diet, join a weight training program to promote muscle growth.
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