Diet Plan For Female Bodybuilders – This is the ultimate diet plan for female bodybuilders. It is a starting point, which can be adjusted depending on your exact goals, preferences and personal levels of discipline.
Female body building diet: Planning a proper diet
Women’s bodybuilding diet should contain all the essential vitamins, minerals and nutrients that will help them to get ripped faster. Lets have a look at the nutritional breakdown of an ideal female bodybuilding diet.
Protein for female bodybuilding:
Protein plays a key role in building up the lean muscle mass. Not just that protein helps in controlling apetite and indirectly contributes in burning fat. Bodybuilding women should have anywhere from 1.5 to 2 grams of protein per kilogram of body weight everyday. Serious bodybuilders should aim for even higher. Focus should be given more on having protein that are rich in all essential amino acids and having a healthy mix of different kinds of foods that are rich in protein.
Female bodybuilding diet and fat
Female bodybuilding diet should comprise of a sizable portion of fat in their regular diet as it helps them maintain a low fat percentage in the body. It also helps maintain the lean muscle mass in the body. Focus should be put more on polyunsaturated and monounsaturated fat that are found in foods like fish, nuts, plant oils etc. among others. Besides, fat is also necessary to keep maintain the testosterone level in women as shown in a study.
Carbohydrate in women’s bodybuilding diet
Carbohydrates form the larger part of a bodybuilder’s diet, be it a male or a female bodybuilder. Foods rich in carbohydrate are best suited for doing intense workouts. A wide range of fruits and vegetables, brown rice, sweet potatoes and oats are ideal sources of complex carbohydrates for female bodybuilders.
Female bodybuilding diet : Foods
Having proper foods in right quantities is very necessary. There are certain foods that are rich in most of the nutrient’s that a bodybuilder’s body needs. Here are some useful food recommendations for female bodybuilders
- Eggs, chicken, turkey, etc. are all great sources of protein that you should fall in love with.
- Have more brown rice, whole wheat bread, Ezekiel bread, cream of wheat and oatmeal as stated earlier to fulfil your body’s carbohydrate needs.
- Leafy vegetables like Broccoli, asparagus, green beans etc. are must for the mineral needs of your body.
- Oranges, pineapples, Bananas and other vitamin and mineral rich fruits
- Drink plenty of water as it not only helps flush out the unwanted toxins from the body but also keeps you healthy. Besides, if you are working out extensively, you should have ample water to meet your body’s needs.
Women Bodybuilding Diet: Female Fitness Models & The Ultimate Diet Plans
When it comes to women who compete in bodybuilding, physique or bikini competitions – it is 100 percent certain that the winners of each division have their diet tuned into perfection.
The women bodybuilding diet is a precise regimen of lean proteins, healthy fats, complex carbohydrates and a variety of fruits and vegetables to drastically speed up toning and fat loss.
Women bodybuilders and physique competitors are known to have exceptionally lean physiques while building astounding gluteus and leg muscles. If you are a women looking to compete in bodybuilding or just get in phenomenal shape this article should serve as your blueprint for toning your entire body and drastically speeding up your fat loss.
Women who are into bodybuilding are known to have some incredibly intense leg workout routines and complete body shaping workouts. Going in the gym and toning your body with the best exercises is only a portion of the battle.
If you want to maximize your hard work in the gym it is vital that you follow a women bodybuilding diet.
This women’s bodybuilding diet will accelerate fat loss, tone your entire body and allow you to recover quickly from your intense workouts.
Let’s dive into what comprises the women bodybuilding diet.
Female Fitness Models Diet Plan
The first thing that you have to consider on the women bodybuilding diet plan is the quality of calories you are consuming – not just the quantity.
Besides your post workout shake/meal, which can consist of fast digesting carbohydrates (more on this in a bit) – the rest of your meals should consist of the following:
- Lean Protein
- Healthy Fats
- Complex Carbohydrates
- Fruits and Veggies
Bodybuilding Diet for Women
Once you have determined your calorie requirements, you also need to make sure that you’re getting all your macronutrients, or macros, like carbs, protein and fat.
A May 2014 study published in the Journal of the International Society of Sports Nutrition recommends the following proportion of macronutrients for bodybuilders: anywhere between 2.3 to 3.1 grams of protein per day per kilogram of lean body mass, 15 to 30 percent of your total daily calories from fat and the rest of your calories from carbs.
According to the USDA, healthy sources of protein include poultry, eggs, seafood, lean meats, beans, peas, nuts, seeds and soy products. Whole grains, dairy products, fruits and vegetables provide healthy carbs; nuts, seeds, avocados, meat and oils like olive oil and canola oil are sources of healthy fats.
Based on these recommendations, here are some suggestions for your meals. You can pick the ones that work for you and adjust the quantities to suit your calorie requirements. For breakfast, you can do a veggie omelette with whole-grain toast and nuts, or boiled eggs with oatmeal and avocado. Your mid-morning snack can be fruit or yogurt with nuts or peanut butter.
Lunch can be skinless chicken breasts with veggies and brown rice or turkey sandwiches and a salad. You can do sweet potatoes, bananas, or a smoothie for your evening snack, along with some dates and dried fruit. For dinner, try some fish with baked potatoes and a salad or a lean steak with rice and grilled vegetables.
The National Institutes of Health (NIH) notes that while some bodybuilders turn to multivitamin and mineral supplements to meet their nutritional needs, they are not actually necessary. A healthy, balanced diet should give you all the vitamins and minerals you require.
The NIH also notes that there is no evidence that chromium, choline, zinc, magnesium aspartate, methoxyisoflavone and nitric oxide supplements are effective. Bodybuilding supplements have also been found to contain other ingredients that are harmful to your health, so exercise caution and discuss them with your health care provider before you take any.
According to the NIH, creatine is the only supplement that has been shown to improve muscle mass, strength and endurance; however, it can also cause side effects like nausea, cramping, diarrhea and fluid weight gain.
The lean proteins on the bodybuilding diet plan should consist of the following:
- Boneless skinless chicken breast
- Lean grass fed beef
- Ground Bison or Buffalo
- Fat free ground turkey
- Egg Whites
- Organic Cage Free Whole Eggs
- Exotic meats such as elk, kangaroo and Ostrich
- Wild Caught Fish such as Salmon, Cod, Tuna, and Mackerel
The healthy fats on the women’s bodybuilding diet plan should consist of:
- Olive Oil
- Coconut Oil
- Mixed Nuts such as almonds, cashews, brazil nuts, walnuts and pistachios
- All natural nut butters such as peanut butter, almond butter, cashew butter
- Flax Seeds
- Chia Seeds
- High quality fish oil
- By product of eating wild caught fish, whole eggs, and grass fed beef
The complex carbohydrates on the women’s bodybuilding diet plan are:
- Ezekiel or any kind of sprouted grain bread
- Sweet Potatoes
- Brown Rice
- Most Fruits and Vegetables
- Whole Grains
- Wheat Germ(be careful if your gluten sensitive)
Now – these foods represent the majority of the entire female body building diet excluding any spices, sauces and drinks that are added in as well.
Most women bodybuilders rely on low sodium seasoning and will use hot sauce for extra flavor as opposed to high sugar sauces like ketchup, bbq, sweet and sour and sugar laden salad dressings.
Drinks such as water, coffee, green tea, apple cider vinegar, coconut water and fresh squeezed juices can also be enjoyed on the diet plan.
The only time of the day when a female competitor during season will ingest high glycemic carbohydrates is following an intense resistance-training workout when they want to utilize the insulin for muscle growth and repair. This is the one time of the day when female bodybuilders can enjoy such things as Dextrose or Maltodextrin in their protein shake, white rice, white potatoes, and sometimes even low fat candy like gummy bears!
Insulin is the most anabolic hormone in your body following a resistance training workout so its vital to consume some speedy carbs if your goal is to become a female bodybuilder which will force you to pack on more muscle than a physique or bikini competitor.
These foods represent a typical female bodybuilding diet plan. How much quantity of food solely relies on the weight of the female bodybuilder, their current conditioning level, how much body fat they are aiming to lose and how close to a contest they are.
Factors Affecting Female Bodybuilders’ Diets
The reason female bodybuilders’ diets differ from male bodybuilders’ diets is women’s bodies are built differently. The American Council on Exercise (ACE) explains that certain genetic and hormonal factors can affect how effectively women are able to build muscle.
Testosterone, for instance, is a key hormone when it comes to muscle building, and since men tend to have more of it than women, building muscle can be easier for them. However, the ACE clarifies that the commonly held belief that women can’t build muscle because they don’t have as much testosterone as men is only partially true. In reality, the way you respond to exercise depends on your DNA.
The ACE says that your genetic makeup influences what types of muscle fibers you have and how they are distributed throughout your body. Your genes also determine your body type, where and how fat is deposited in your body and the ratio of estrogen and testosterone that your body produces, so good workout plans for women, or trainers who specialize in weight lifting for women, will take this into consideration
According to the ACE, all women fall under one of three body types: mesomorph, endomorph and ectomorph. Women who are mesomorphic tend to be more muscular, endomorphs are curvier and those who fall in the ectomorph category usually have a slimmer and more linear build.
The ACE notes that women who are mesomorphs are able to build muscle much faster than ectomorphs even if they follow identical strength training routines. Endomorphic women on the other hand need to lose body fat in order to be able to see changes in the shape or size of their physique as a result of strength training.
Nevertheless, the ACE states that most women, like men, should see a 20 to 40 percent increase in their muscle strength if they regularly undertake resistance training over several months.
Apart from affecting the type of exercise routine you should follow, your body type and the way your body builds muscle and stores fat will also affect your diet. Bodybuilding diets for women, therefore, need to take these factors into account. For instance, an endomorphic woman with a higher body fat percentage will have different dietary requirements than a mesomorphic woman who has a lower body fat percentage but more muscle mass.
While you may already have a fitness trainer, you should try to visit a registered dietitian or sports nutritionist as well, for a meal plan tailored to your body type and training needs. Your dietitian or nutritionist will be able to help you set realistic goals, track your progress and adjust your meal plan as required.