Best bodybuilding diet for women
Bodybuilding has been a male sport for decades. However, in recent years women have also started to build their bodies. For a while, almost everything including sports apparel, fitness equipment and diet were catered for men. However, things have changed in the last few years and now diets plans are available for women who want to build bodies. All bodybuilders should understand that bodybuilding diets are specifically designed to provide calories and help build muscles. These high calorie diets provide all the necessary nutrients that one needs for overall body growth. Thus, besides exercising one also needs to eat right.
Even though there are many diet plans for bodybuilders, women have slightly different needs and thus should avoid using male oriented diets. Female bodybuilders may benefit from using an individualized approach rather than custom based diet plans.
First and foremost, females should eat smaller meals 4-6 times a day. The diet should consist of at least 40% protein, 40% carbohydrates and 20% fats. This is not an absolute rule and some females may have to alter the ratio of calories. However, the diet should be rich in calories to help build muscles. Many females tend to believe that if they eat high calories diets, they will gain weight and appear fat. This can only happen if one does not exercise and is also true for males. As long as one performs exercises regularly, muscle will grow and fat will be burnt off.
One chief difference between males and female is the types of sexual hormones that are secreted. Males secrete testosterone that has inherent anabolic properties. Females produce estrogen which is not an anabolic hormone and tends to convert calories to fat. Thus, women should try and avoid too much fat in their diets. If fats are consumed, then one has to exercise to burn off the calories. Unfortunately, women also need to add more aerobics in their bodybuilding program to help build shape and physique.
Because women do not produce testosterone, they may find it difficult to build bulk and powerful muscles. Nevertheless, with appropriate weight lifting techniques, females can also build powerful muscles. Even though some women do take anabolic steroids, these substances are illegal, expensive and many such products are fakes.
The number of calories required to build muscle is variable between each woman and depends on the metabolic processes. Some women tend to store fat more quickly and others tend to burn of fat faster. Therefore, each female should have a log of what they eat, and adjust the calories based on their physique, growth, and fat content.
When exercising, try and eat a high carbohydrate meal a few hours beforehand. Carbohydrates provide immediate energy and help with intense and long-term exercise programs. Asides from high protein diets, female should also try and eat low calorie food like fruits and vegetables. These foods provide ample nutrients, minerals, vitamins, and trace elements
Even though many bodybuilding magazines hype up health supplements for women, these should be avoided, at least initially. Health supplements are expensive and there are so many, it is hard to know which ones to select. In many cases, health supplements are not a substitute for a nutritious and healthy diet. Finally, to eat right, one does not need a professional dietician- just common sense.
Like their male counterparts, the science of bodybuilding is complex and success is not based on only one component. Even though a decent diet is necessary to build muscle, one also need to be dedicated motivated and enjoy what they are doing.