Women's Body Building Diet: A guide to proper nutrition
Adjusting your diet to fit your bodybuilding program is not always easy. In fact, it is often difficult to know which food categories are to be preferred over others and which foods are specific to bodybuilding. However, proper nutrition is essential, because without proper nutrition, the results of your
bodybuilding program may take a long time to achieve, despite intense training. To guide you, in this guide I wanted to explain the principles of a good diet for women practicing bodybuilding and food to consume. So, whether you are starting out in this sport or seeking clarification on a few points, this guide will be of great help!
The Basic Rules in terms of bodybuilding nutrition
Whether you're a beginner or not, and want to lose fat or muscle, keep in mind that the diet is not that different. Whatever your goal, it is important to eat healthy foods. Of course, you can consider some
changes to your diet based on your goals and preferences: for example, if you want to lose fat, you can eat more protein and fewer carbohydrates and if you are a vegetarian, you will need to change your sources of macronutrient intake. But in any case, the same nutrition rules apply.
Think about hydrating, it's important! Dehydration has many side effects: decreased metabolism, increased fatigue, stress, decreased concentration and performance. Think about drinking 2 to 3 liters of water per day (drinking tea and coffee is also possible).
Evaluate what you eat to make sure you eat the right amount of food.
The importance of knowing your basal metabolic rate
Before finding out what bodybuilding diet to adopt for a woman, it is essential to know your basal metabolic rate, that is, the number of calories your body needs to maintain good body functions while your body is at rest. For this, several formulae can be applied, including the Harris-Benedict equation for women. :
655 + 9.6 x weight (kg) + 1.8 x height (cm) – 4.7 x age
Application of this formula for a 35 year old woman weighing 65 kg to 170 cm: 655 + 9.6 x 65 + 1.8 x 170-4.7 x 35 = 1420.5 kcal.
Determine daily calorie expenditure
Once your basal metabolic rate is calculated, you should consider your activity. In fact, when you work out, you work out, so you need extra calories. To determine this number of calories, you must calculate your daily energy expenditure (DEJ) according to your activities and multiply the result obtained at the basal metabolic rate :
Not very active or sedentary (between 1 and 2 intense workouts per week): 1.2.
Moderately active (3 to 5 intense sessions per week): 1.5.
More active (6 or more workouts per week + Your Job): 2.
If we take the example above: 35-year-old woman weighing 65 kg for 170 cm and training 5 times a week (3 strength training sessions and 2 cardio): MB x activity = 1420.5 x 1.5 = 2130.75 kcal.
Women's bodybuilding: what to eat and what not to eat
In bodybuilding, you can't eat anything. Some food categories should be preferred while others should be avoided. To help you eat well, here are some explanations on how to work out for women:
Proteins: muscle best friends
When working out, eating protein is essential! But why are they so important? First of all, they are the ones our body uses to make and develop our muscles. The proteins also have strong satiating power and these are beneficial after training to recover. Their storage as fat is
also not important to compare other nutrients and proteins can also be used as a source of energy. Proteins, therefore, have multiple functions: in bodybuilding, they are to be consumed as a priority and these are a key nutrient to achieve its performance and body development objectives.
How much protein should you consume?
According to some studies, if you practice intense activity, between 0.8 and 1.2 g of protein should be consumed per body weight. This number can be increased to 2.5 or even 3 g If you are doing muscle-building work.
What are the right sources of protein?
In bodybuilding, here are the protein-rich foods to choose from :
Egg.
Leguminous crops.
Lean poultry: turkey, chicken…
Lean meat: veal, lamb…
Fish.
Seafood.
Low-fat dairy products.
Game and lean giblets.
Tofu.
Powdered protein.
Lipids: yes, but good ones
Lipids are dietary fats that are beneficial to the body and help preserve the joints of athletes. This nutrient is also effective in reducing appetite, fatigue and in helping to transport and assimilate vitamins A, D, E and K. lipids are therefore essential for women who work out! And if you don't drink, you may have a pale complexion and weak hair.
How much fat should you consume?
On average, it is advisable to eat between 0.5 and 1 g of fat per body weight.
What are the right sources of lipids?
Look out! It is important to distinguish between "good" and " bad " lipids.
In particular, you can consume :
Oilseeds: nuts, seeds…
Lawyer.
Virgin oils.
Fatty fish.
Whole eggs.
However, do not eat :
Chip.
Mayonnaise.
Candy.
Margarine.
Carbohydrates: a nutrient to watch
Carbohydrates have a specific purpose: to provide energy to the body; this nutrient is, therefore, essential for physical performance and recovery. However, in bodybuilding, it is important to choose the right carbohydrates and not to eat too much of them.
How much carbohydrate do you need?
In bodybuilding, determining the amount of carbohydrate to ingest is difficult to compare with other nutrients. This amount depends on several factors such as your various daily activities, the amount of training you do, the amount of physical activity you do and your fat level. Managing the amount of carbohydrate is therefore difficult at first, but over time and experience, each person can learn and know how much is ingested depending on their goal.
What are the right carbohydrate sources?
Cereals, buckwheat, oats…
Vegetables and fruit.
Rice, potatoes and sweet potatoes.
Leguminous crops.
Bread.
Note: it is advisable to consume these carbohydrates during your workouts. Why? Because once swallowed, they turn into glucose, so the body can use them for physical activity. During training periods, muscles also need fuel to train and recover, so carbohydrates are great!
Fruits and vegetables: they are essential!
Vegetables are also good if you work out. They provide essential macronutrients for health and physical performance. Vegetables also help control hunger. They are therefore to be preferred by women practicing bodybuilding and as for the amount to be consumed, it is 750 g per day minimum. Among those to eat, you have a wide choice: asparagus, Cruciferae, courgettes, tomatoes, artichokes, celery, spinach, carrots, green beans, peppers, leeks, turnips…
Additional tips for toning, losing or gaining mass
For these three objectives, the way forward remains the same. The only difference is the number of calories to swallow, but to make it easier, here's a process that works for everyone :
Set your goals: take your measurements (hip, waist, and bust) and weigh yourself. You can also take your picture to see your evolution. This first step is essential because it will allow you to determine where you are going.
Calculate your daily energy expenditure and adjust it according to whether you want to gain or lose weight.
Determine what protein, fat, and carbohydrates to eat (based on your weight).
Consider your minimum dietary fiber intake: about 10 – 15g per 1000 kcal (for example, if you eat 2500 calories per day, the minimum will be between 20 and 30g).
Adjust your fruit and vegetable serving: count one serving (about 400 g for a vegetable and 100 g for a fruit) per 1000 kcal.
Spread out your meals throughout the day: when you get up, take protein, fat, carbohydrates (optional) and fiber. 1h30 before your workout, eat protein, carbohydrates, and fiber (optional). During your training, ingest guac (branched amino acids)and then eat protein. 1 or 2 hours after your last meal, eat protein, carbohydrates and fiber, and 2 or 3 hours after eating, eat protein, fat, and fiber.
Consider assessing your progress weekly and adjusting your calorie intake if necessary: if you are tired, increase your carbohydrate intake and if you notice little change in your body, increase the frequency of your physical activities or reduce your fat or carbohydrate intake.
Thanks to this guide on women's strength training, you now know what foods to eat and the main rules to follow when it comes to nutrition. All you have to do is determine your goal and follow these principles to better achieve your goal! Now it's your turn!
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