Have you been dreaming of that perfectly muscled body and a fat-free figure?
If toning up and burning the excess fat from your body are your goals, a good bodybuilding diet for women is the answer to your problems.
That ideal body doesn’t have to be a dream anymore.
We have got you covered!
If you have, in the past, tried weight loss regimes only to find out that they have never worked out right, it is highly likely that your body type does not suit the diet plan you're currently following.
We are all different. With such differences, it is not difficult to assume that the needs of our body vary too. Maybe, a certain bodybuilding diet for women may work wonders for your friend while it only leads you to nothing but disappointment.
Every woman's need of macronutrients and the way their bodies react to their intake varies.
How are macronutrients part of an effective bodybuilding diet for women?
Proteins, Fats, and Carbs are the macro nutrients responsible for providing our bodies with energy. They serve as the main components of our diet plan.
All three have essential roles to play in the human body.
Let us explore how!
Providing energy to the human body is not their only goal. In fact, there are thousands of proteins in our body. Each serves a unique function.
Amino acids are very important for the body and they function as building blocks of proteins. There are essential amino acids that our body is incapable of producing, and they can only be available to our bodies through diet.
Approximately 10 to 35 % of your calories should come from protein. Their significance lies in the crucial role they play in the body. These include building and repairing tissues and providing immunity system boosters. It serves as a building tool for various enzymes, hormones and other chemicals inside the body.
Protein intake in the diet is essential to fulfill the function of an effective bodybuilding diet for women. The failure to consume it in a required ratio may fail to serve its purpose.
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According to the 2010 Dietary Guidelines, between 45 and 65 percent of your calories should come from Carbohydrates.
Carbs are the macronutrient required the most by our body. They are essential for organs, such as our brain, nervous system, kidneys, and heart. They assist in helping the digestive system as well. They are mostly found in starchy foods such as grains, fruits, and vegetables.
A good bodybuilding diet for women requires a significant portion of carbs intake so that the various functions it provides are at no point affected.
Not all fats are bad.
At least 20 percent of our diet should consist of fats. The key is to replace the good fats with the bad ones. Avoiding saturated fats and consuming Omega 3 and Omega 6 in their place will do the work for you.
Like the rest of the macronutrients, fats too have an essential role to play for our bodies. They are required for growth and development and to provide protection and insulation to our body to maintain a normal body temperature. They also cushion the body organs and protect the cell membranes.
Fats are also required to assist the digestion of vitamins in our body.
So, rather than being scared of the word, it is important to understand the difference between which fats are good for you and which are the ones that you should avoid.
Here's a sample bodybuilding diet for women that you can practice to lose fat and tone up.
Sample Meal Plan
Breakfast: High-protein (2 Boiled Eggs, 1 1/2 Cup Oatmeal)
Snack: Greek Yogurt, and a handful of nuts
Lunch: Grilled Chicken Breast, Vegetable salad
Snack: A glass of milk, a fruit
Dinner: Beef steak/fish, green beans, a fruit
TOTAL CALORIE COUNT: 2000 – 2500
This is a good example of what a bodybuilding diet for women can look like.
Just make sure to vary the amount intake depending on how many calories are allowed to you for your desired weight loss plan.
It is important to note here, that it's not always about the quantity but also the quality of food you are consuming.
A slab of meat might have the same nutritious value as some vegetable. Only, eating the vegetable has definitely got to be the better option because of the various other nutrients it must provide.
But in order to ensure if the bodybuilding diet for women that you have chosen to follow truly works for you, it is important to monitor the calorie intake and determine how much should you really be eating. It is always a blend of quality and quantity that seal the deal for you!
To understand the significance of monitoring calorie intake, let us first highlight what else a bodybuilding diet for women focuses on.
A bodybuilding diet for women is designed to facilitate losing fat and encourage toning up to get that built figure. We have already discussed the different nutrients that the body needs in order to satisfy the calorie requirements. Now, let us highlight the role a proper exercise regime has to play.
In order to see results, the intake of proper nutrition and a well-designed workout plan should go hand in hand.
For a lot of you though, excessive workout plans and weight lifts are not a welcoming thought.
You must be wondering why?
It is a common belief among women that lifting weights and muscle building exercises are going to turn them into a muscle bound ‘Hulkettes'. From time and time again, you are bound to hear it from a family member or a friend, how weight lifting and exercising should be an absolute ‘No, no’, if you wish to appear feminine.
It is about time that we break free of such myths and bid them goodbyes for good. It is simply NOT true when it comes to women and bodybuilding exercise routines for a lot of reasons.
Let’s look at a few of them to develop a better understanding.
- Physiology: While men and women have similar bone structures, their ability to gain muscle mass naturally varies.
- Hormones: They are the main reason why a woman's ability to gain muscle mass to an extent similar to that of a man is naturally impossible. There are primary differences in their hormone levels and how those hormones react to different stimuli around us.
Testosterone is the hormone responsible for masculine features and traits. Females and males both produce it, but males have a significantly higher proportion of it. This largely becomes the cause of muscle mass in men.
- Diet: Nutrition is a significant part of gaining muscle mass. One more reason why women cannot easily turn huge like their male counterparts is that their food intake is way less, comparatively.
Despite these reasons, one could argue that female bodybuilders exist and their physical appearance and body shape doesn’t truly agree with the above reasons.
It is important to mention here that the use of supplements can also get you there!
A good training regime along with a sound bodybuilding diet plan for women are mainly what works best on a natural course.
Consuming supplements, however, is an option a number of people choose to take to get their desired body.
Add these to your diet to lean up to get the muscle mass and to speed up weight loss.
1. Whey Protein
Whey is popular to ease up digestion issues. Unlike other high-protein foods, it breaks down rather quickly and takes less time to digest. Using the right brand could make a difference.
2. Protein supplements
They can enhance your efforts to get a sculpted body.
Looking to lose weight or put on some muscle, protein supplements with the right kind of bodybuilding diet plan for women can help you reach the goal.
3. Fish Oil
Using Omega-3 and Omega-6 fatty acids positively affect the overall health and cause fat burning.
Using multivitamins fills up gaps in your nutrition plan and provides all the required micronutrients to your body.
They help get rid of the deficiencies that could possibly be hindering you from achieving your desired body goals!
IT IS ALL ABOUT THE BALANCE!
A perfect combination of the right bodybuilding diet plan, a well-designed workout plan, and the most suitable supplements can get you to your ideal body. The key is to maintain a balance in their food intake and the right workout plan.
Another very important aspect is to keep the diet on track.
It's important to stay focused and to do everything you can to avoid temptation.
Following any diet plan is bound to get tough with time. Allowing yourself a cheat day once a week contributes a lot in the long run towards sustaining the diet plan.
And remember to keep strong and learn to live to the fullest!
Join a community and you will find that you are not alone in this journey. Feel motivated by other people's success stories and track your own progress.
But at no point forget to live to the fullest! That is the key to achieving true success.
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Great article! My question is this… I’m a 52yr old female. Just started strength training in March this year (2021) and loving it! Want to do more bodybuilding. I need to learn more about what to eat as I know diet & bodybuilding at my age are totally different to a 20 or even 30 something. Any feedback pls
Thanks for comment, Kami. We’ll post new article on diet at different ages soon.
Yes, I love the article on body building for women. I’m with a trainer now but I’m still learning what I need daily in meals to obtain some muscle mass. I don’t need to loose weight at 124 lbs.