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Ideal diet and nutrition for women bodybuilders

Mar 21, 2008
Proper diet and right nutrition is very vital for female bodybuilders, because their body requires large amounts of essential nutrients in order to grow healthy and strong. Moreover, if you want to succeed in your weight lifting program, you will need to pay a lot of attention to the quality, quantity and frequency of your meals.

From the first day of your bodybuilding itself, your body's nutrient and energy requirements increase drastically. Since it is not possible to source all the essential nutrients that your body requires from your food alone, you need to take certain types of supplements (such as a multivitamin and mineral formula, protein supplements, antioxidants such as Vitamin-C and Vitamin-E, essential fatty acids, etc) to meet the increasing nutritional needs of your body and also to prevent any form of nutrient deficiencies in the body.

Maintaining the right water balance is a very vital aspect of body building. When you workout, you tend to sweat heavily, losing water as well as electrolytes in this process. Therefore, you must drink adequate water to replenish the lost water from your body and to maintain your body in a state of perfect electrolytic balance. Additionally, drinking adequate amount of water at regular intervals also helps to flush out the wastes and toxins, which if allowed to build up in the body, can cause aches and make you feel fatigued.

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.

The frequency with which you eat matters a lot when you want to gain muscles through bodybuilding. Experts recommended that in order to keep your body in a constant calorie surplus state, you should eat at least 6 wholesome and nutritionally balanced meals everyday day by maintaining a gap of 2 to 3 hours between 2 successive meals.

Iron is a constituent of hemoglobin pigment, present in the red blood cells of our body. Low iron content in the body often manifests itself in the form of chills, fatigue and poor muscular endurance. Iron deficiency can make bodybuilding extremely tiresome and difficult since the iron deficient blood is unable to carry sufficient amount of oxygen to the muscle, thereby adversely affecting their movement. To prevent this, you must take an Iron rich diet (lean red meat, plantain or lentils) or use Iron supplements to make up for the gap. However, it is advisable to start using Iron supplements only after consulting your doctor.

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.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, all-inclusive muscle building package.
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