The sad reality these days is that a huge number of women base their diets around losing weight rather than actually being as healthy as they could possibly be. This means that there is a good deal of confusion around nutrition for ladies – especially in regards to a bodybuilding diet for women.
The female bodybuilding diet will go against a lot of set trends that have emerged in the world of women’s health. First off, you’re going to need to eat more, not less – and you’re going to have to worry a bit less about losing as much fat as you possibly can.
In this article we’re going to talk about the best female bodybuilding diet plan so you can decide how you’re going to eat to help maximize your muscle gain. Whether you’re wanting a diet for a female bodybuilding competition, or are simply a beginner to bodybuilding, you’ll find the information that you need here.
- Importance of diet in female bodybuilding
- How to use macronutrients
- Why you should count calories and how to do it
- Bulking and cutting diet for female bodybuilders
- How to prepare your bodybuilding meals
- Daily bodybuilding diet plan for women
- What can a female eat on a vegan bodybuilding diet
Diet is important for everyone – not just for female bodybuilders. However, a female bodybuilding diet plan might differ a bit from the standard diet for a few reasons.
Diet is extra important for bodybuilders because their bodies are going to require more than the average person’s body will require. If you’re pushing yourself hard enough to develop new muscles, you’re going to need a whole lot of protein and calories to keep you going. (Bodybuilders who love the barbeque rejoice!)
Active women are recommended to consume at least 2,000 calories a day just to maintain their weight. Unfortunately, a lot of women eat far less than this. If you’re hoping to actually gain weight, then you’re going to have to start thinking about putting on at least a few hundred more than 2,000 calories.
Furthermore, having a detailed understanding of female bodybuilding diet specifics will help you ensure that you can maximize your health and bulk while minimizing any potential damage that might get done.
You’ve probably heard the term macro thrown around a fair bit recently. Macros – short for macronutrients – can be used to help provide a more detailed understanding of your dietary intake so you can tailor a better female bodybuilding diet plan to maximize your gains.
The three main macros that are dealt with in the world of the bodybuilder are protein, fat, and carbs. Each provides the body with a particular type of energy and a number of different benefits. Different people will want to arrange their macro consumption based on what they’re hoping to achieve with their diet.
A good recommended macro balance for women hoping to gain weight is about 30% protein, 30% fat, and 40% carbs. This will help to provide the ideal amount of energy while giving enough protein for them to actually put on pounds.
Protein is incredibly important for female bodybuilders (and for everyone) because protein helps build cells. If we didn’t have enough protein then our cells wouldn’t be healthy and we wouldn’t be able to build or repair new cells.
In terms of muscle building, this would be massively impractical since the growth of new muscle tissue means that you need more cells to form. For this to happen, you’re going to need an abundance of protein – especially if you’re working out your whole body.
Some professional trainers recommend that you try to consume about one gram of protein per pound that you weigh. Good sources of protein include fish, lean meat, and various protein powders.
Carbohydrates are necessary for providing energy to your body and your brain. Without carbs, your body won’t have access to glucose, which is the primary energy source that your muscles and nervous system use.
In addition to this, carbs supply calories to your body – meaning that they’re a great way to help meet your calorie intake once you’ve decided on a female bodybuilding diet plan that provides you with enough protein.
Healthy sources of carbs come largely from vegetables like sweet potatoes and whole grains. Avoid processed carbs like white bread and sugar, which are devoid of nutrients and actually very unhealthy for you.
Fat is quite often overlooked in regards to female bodybuilding, but it’s still very important to make sure that you get enough dietary fat. Fat is one of the staples that we need to survive.
In addition to being very rich in calories – fat is much more dense in calories than either protein or carbs – fat is necessary for helping to maintain the integrity of your cells and your nervous system.
This means that fat (from healthy sources such as avocados and olive oil) can be a great way to quickly boost up your calorie count while making sure that your body functions at its optimal level.
If you’re hoping to achieve your bodybuilding goals, then you might want to keep calorie counting in mind. While calorie counting is most often associated with people who are interested in losing weight, it can be equally viable and useful for people who are hoping to pack on the pounds.
The main difference here is that people hoping to lose weight want to make sure they’re consuming less than their daily maximum, and female bodybuilders want to make sure that they’re consuming more than their daily minimum.
There are lots of ways that you can do this. You could simply count the calories on the labels of the foods that you eat, but this doesn’t really help you if you’re eating a lot of fresh vegetables. Besides, doing math at the beginning of every meal can be a bit of a chore.
One of the easiest ways to do this is to take note of all the food that you eat during a day – including any cooking oils, spices, and additives – and record them in their respective amounts into an online calorie counter. This will let you know if you’re meeting your daily requirements.
Bulking and cutting diets are completely different things, so that’s important to keep in mind.
Cutting female bodybuilder diets
If you’re on a cutting diet, you’ll probably want to take care of a few things.
Bulking female bodybuilder diets
The basics of a bulking diet include:
Now that you’re prepared to make some changes to your diet and start packing in more calories, it’s probably a good idea for you to find out a bit about how you can prepare your foods and actually get these calories into your diet.
There are some cool tips and tricks that you can utilize for food prep:
There are an infinite number of ways that you can take your bodybuilding diet plan, but here are some simple ideas that you can build on if you’re not sure about where to start. These are very basic outlines and you can tailor them to your own preference.
Snack before workout:
Meal after workout:
Snack before bed:
If you’re a vegan and you’re approaching the female bodybuilding diet for beginners for your first time, you might wonder if you’ll ever be able to meet the protein intake required for building muscle.
You absolutely can, and anyone who tells you otherwise is full of it. In fact, you could replace foods in the previous meal plan with much healthier vegan options for a similar, if not cheaper price and have an equal – if not higher – amount of protein.
There are many vegan foods – aside from the holy grail of tofu – that are rich in protein:
Tofu, the obvious choice for bulkers. Unfortunately, soy contains phytoestrogens which can be counterintuitive to someone hoping to build muscle if they’re eating soy for their main source of protein.
Whole grains and legumes contain a whopping amount of protein. Lentils and chickpeas are particularly good sources of protein, and can be used as a base for most stir-fries. Most forms of beans are pretty rich in protein as well.
Nuts and seeds are great protein-rich snacks when you’re on the go. Nut butters like peanut butter can also add a wallop of protein to your morning oatmeal.
Nutritional yeast is rich in protein, B vitamins, and just about every nutrient a vegan could ever dream of that they’re not getting from their vegetables.
Hemp seeds and hemp protein are fantastic sources of protein.
Bodybuilding can be very similar for both women and men, but it’s important to know the specifics for your gender. Female bodybuilding diet plans and bodybuilding plans are best tailored for the ladies, and they can provide the best benefit.