Men and women have different weight training and dietary requirements when it comes to bodybuilding. Women have much lower testosterone levels than men, and this hormone is responsible for increase in muscle mass. As a result, women need to pay much greater attention to their diet to be able to attain the required body shape. In addition, women have more difficulty in metabolizing lipids and carbohydrates compared to men.
-Components of Effective Bodybuilding Diets for Women
Effective diets for women bodybuilders need to take women’s metabolism and hormonal levels into account. They cannot be modified versions of men’s dietary plans. Here are some essential components of a bodybuilding diet tailored for women.
Carbohydrates: Women’s diets should involve lower levels of carbohydrates, preferably consumed in the morning before weight training. Women should consume food with complex carbohydrates, such brown rice, whole grains, oat, and wheat pasta.
Fats: Women tend to store more fat as they have higher level of estrogen. Thus their diets should be low on trans fats and refined sugar. Processed food and soft drinks, a major source of ‘bad fat’ should be completely avoided.
Proteins: Proteins are the soul of a woman bodybuilder’s diet and should be consumed throughout the day. Lean meat, eggs, pinto beans, legumes, soybean, and milk are good sources of protein.
Greens: Vegetables and fruits are essential components of a good diet as they supply fiber and essential vitamins. Women tend to have lower levels of iron and folate; consuming leafy green vegetables such as spinach, broccoli, and kale can help in reducing this deficiency.
Riboflavin: The breaking down of carbohydrates and fats involves Riboflavin or Vitamin B12. This vitamin is crucial for sustaining energy levels during a workout session. A good diet should comprise sources of this vitamin, such as dairy products and cereals.
Calcium: Calcium is the building block of strong bone. Women should ensure that they get their daily dose of low-fat yogurt and skimmed milk to strengthen their bones. Tofu, beans, lean meat, eggs, and green vegetables are also a good source of calcium.
Along with these essential nutrients, it’s important to have regular meals. Having six small meals with the right amount of carbohydrates and proteins is the perfect path to building a strong body.