When it comes to female bodybuilding, a lot of people think it just requires hours and hours in the gym, lifting heavy weights.
This is false! Bodybuilding is an art composed of two components: diet and exercise. The bodies that these men and women obtain takes hard work both in the gym and in the kitchen. Eat the right foods, eating at the right time, drinking enough water, and getting the right amount of food all makes a difference in the body of a body builder and the body of a regular person.
A lot goes into planning the perfect bodybuilding diet for females. You can search the internet for diets of all the professionals but you have to figure out what works for you and your body. It also depends on your goals. There are many types of bodybuilding categories that you can go for and each body type requires a different program. Overall though, a bodybuilding diet is similar in a lot of ways.
The whole purpose of a female bodybuilding diet is to increase muscle mass while reducing body fat. The benefits of eating this way are largely physical. Your appearance will definitely change, giving you that lean, sexy look most people want! Depending on how you’re working out will decide how large in size your muscles will become. The diet really just keeps your muscles healthy and strong while aiding in the reduction of body fat.
BASIC COMPONENTS FOR BUILDING THE PERFECT FEMALE BODYBUILDING DIET!
There are three main components when putting together a female bodybuilding diet: carbohydrates, protein, and fat. These are the three macronutrients our bodies need. Macronutrients are nutrients that our bodies need in large amount. When figuring out your own bodybuilding diet, you have to take into account these three things. It takes a little while to figure out the ratio of each. Most male and female bodybuilding diets recommend 40% carbohydrates, 40% protein, and 20% fats. Another common macronutrient ratio is 40% protein, 30% carbs, and 30% fat. Figure out what works for you!
Carbohydrates are the main source of energy for the human body. Consuming carbs is what helps keep us feeling energized and ready to work. Carbs are important, especially in a bodybuilding program, because they are needed for exercise, specifically for aerobic exercise. There are two types of carbs: simple and complex. A bodybuilding diet will consist of both but more often than not, complex carbs are the go-to carbs for bodybuilders. Complex carbs provide energy that is sustained over a long period of time. Simple carbs provide a very quick source of energy that only lasts for a short period of time. Complex carbs are typically eaten throughout the day to keep your energy levels on an even keel. Simple carbs are utilized mostly after an intense workout.
Good sources of carbohydrates: oatmeal, steal cut oats, fruit, vegetables, sweet potatoes, yams, brown rice, whole wheat bread, Ezekiel bread, cream of wheat…
Muscle tissue is composed of protein and water. Protein is the building block of muscle. Bodybuilders consume a lot of protein due to the strenuous amount of exercise they place on the muscles. Adequate consumption will preserve muscle tissue and will also aid in repairing and growing. If you don’t consume enough protein while weight training, your muscle mass will suffer and will essentially begin to deteriorate overtime. Keeping your muscles pumped with protein will give you that full look. Most bodybuilding diets suggest consuming about 1-1.5 grams of protein per body weight. So if you are a 120 pound female, you would consume about 120 grams of protein each day. When it comes to protein sources, you want to keep them as lean as possible. Animal products are always the number one source of protein for any kind of diet.
Good sources of protein: eggs, egg whites, skinless chicken breast, lean ground turkey, top round steak, filet mignon, buffalo, flounder, cod, wild salmon, canned tuna, turkey bacon, cottage cheese…
Contrary to what you may think, in order to lose fat you must eat fat! Fat plays a major role in our diet and in our health. It is especially important for maintaining a healthy metabolism. Fat is a staple in the female bodybuilding diet. There are a couple types of fats, some better than others; saturated fat (bad), trans fat (very bad), polyunsaturated fat (good), and monounsaturated fat (good). The two types of good fats help in lowering the risk of heart disease, diabetes, high cholesterol, and obesity.
Good sources of fat: olive oil, flaxseed oil, fish oil, almond butter, almonds, pecans, walnuts, fatty fish, avocados
Water is another very important staple in any kind of bodybuilding diet. Our bodies are composed mainly of water. It is important that we keep refreshing that water so that everything runs smoothly. Drinking water will also allow your body to flush out any unwanted substances such as toxins. Another big thing about drinking water is it will keep you from feeling bloated. Salt is allowed in a bodybuilding diet. This excess sodium can build up and give us a lay that looks like fat but really is just excess water. You know the “water weight” thing? Well…drinking water will flush you of that water weight! Water is also great for keeping our skin, hair, and nails healthy. It will also keep you feeling healthy and free of sickness! Drink up!
A lot of bodybuilding diets requires supplements. Staying natural is important. You don’t want to get into the “bad” supplement world of bodybuilding. Taking a regular protein, a multivitamin, and a calcium supplement will just give you that extra boost. Stay away from all the unnatural fat burners and muscle gainers. You can achieve the physique you desire with hard work and dedication.