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Proper diet and right nutrition for female bodybuilders

By: Jason Diggs

Proper nutrition plays a very important role in our life. The importance of proper nutrition gets compounded in case you are recovering from a treatment or if you are planning to rebuild your muscles through bodybuilding. For a strong and well toned body, you need to eat the right kinds of foods which can supply your body with loads of vitamins and minerals.

Since bodybuilding boosts the muscular activity in our bodies, you will need to pump your body with more vitamins and minerals to meet the increased energy needs. You may also need to use dietary supplements to avoid developing vitamin, mineral, or proteins deficiencies, which can seriously hamper muscle growth and development and therefore delay or prevent the desired results.

Water can be considered as an important nutrient for muscle building. Since your body is in a very active state because of your rigorous exercise schedule, you will need to drink more water to compensate for the water loss (perspiration) from your body. Also, when you are bodybuilding, your body needs adequate electrolytes for maintaining an electrolyte balance which is possible only when your body is adequately hydrated. The wastes and toxins produced by your body are flushed away only when you consume ample water before, during and after your workout session.

For building muscles, you need to take a well balanced, wholesome diet, comprising of all the essential nutrients like proteins, carbohydrates, fat, vitamins, minerals, and water in the correct ratio. Ideally, your bodybuilding diet should comprise of 30 to 50 percent proteins, 20 to 50 percent carbohydrates and 20 to 40 percent fats.

Ideally, you should include a lot of include fruits, vegetables and whole grains in all your meals. Your diet should include more carbohydrates like, such as Baked potatoes, Whole grain cereals, Sweet potatoes, Spinach, Rice, Zucchini. You can use flax seed and olive oil (which are high quality polyunsaturated and monounsaturated oils respectively) to maintain your cholesterol levels. You must include healthy sources of fat such as tuna, salmon, flax, and walnuts, which contain significant levels of omega-3 essential fatty acids in your diet. It is advisable for body builders to increase their protein intake to at least 2 gm/kg of their body weight. Therefore, you should go for high quality protein sources such as lean meats, fish, poultry, nuts, seeds and legumes.

In order to add more lean muscle mass to your body, you need to eat substantial quantities of nutritious food every couple of hours. You can set an alarm or set a reminder over your mobile phone to remind you to eat ever 2 to 3 hours. You must aim at eating 5 to 6 times per day, at an interval of 2 to 3 hours in between.

Many women bodybuilders complain about feeling cold or chilled, and if you belong to that category, you must get your hemoglobin levels checked. This could be a symptom of severe Iron deficiency in your body. Basically, Iron is present in a hemoglobin molecule and the deficiency of iron in your body can hamper the red blood corpuscles count in your body. As a result, you will feel tired and out of breath after only a little workout. Therefore, immediately consult a doctor if you are experiencing any such symptoms. You must eat a lot of Iron rich foods such as green leafy vegetables, raw bananas, papaya fruit, lean red meat and dark poultry.

All women bodybuilders are advised to increase their calcium intake because calcium tends to get depleted from the body of a female owing to a lot of biological reasons. Therefore, female bodybuilders must aim at increasing their calcium uptake by consuming a lot of milk, cheese, curd, calcium fortified fruit (orange) juice, or alternatively by using calcium supplements.

Article Source: http://www.articlebankonline.com

Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly acclaimed, all-inclusive muscle building course.

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