Proper Nutritional intake for women bodybuilders
Jason Diggs
An ideal diet and correct nutrition is very important for achieving success in your weight lifting endeavors, without which you will either have zero results or your results will delayed. Therefore, all women bodybuilders must understand what an ideal diet is for bodybuilding and try to fulfill their body's nutritional needs.
When you start bodybuilding, your body's nutritional needs begin to shoot up. To facilitate growth, your body must be fed with a rich high calorie diet. In order to prevent nutrient deficiencies, you may also start taking dietary supplements that supply additional nutrients (such as a multiple Vitamin and Mineral formula, protein supplements, antioxidants such as Vitamin-C and Vitamin-E, essential fatty acids, etc), to your body.
Muscle building requires a properly hydrated body to facilitate more productive workout. Drinking enough water keeps your muscles adequately hydrated and prevents muscle spasms. It also aids in burning down the excess fat present in your body and in building stronger muscles by maintaining a sustained nutrient transport to the muscle tissues. Water also helps to flush out loads of harmful wastes and toxins from the body. It also assists in maintaining the perfect electrolyte balance within our bodies.
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 need to increase your protein intake to at least 2 gm/kg of your body weight by including high protein sources (such as fish, low fat meat, chicken or legumes) in your diet. Your balanced meal must include carbohydrates (such as whole wheat breads, oatmeal, mushrooms, cucumber, granola, baked potatoes and Rice) as a ready source of fuel. For the fat, you can add some nuts or flax seeds. You must also supply more vitamins and minerals to your body by adding a lot of fruits and vegetables to your diet.
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.
Lastly, remember to take calcium rich diet or calcium supplements in order to keep your bones strong. Calcium is present in the bones of the body and calcium depletion can lead to osteoporosis and bone deformity, fractures or other complications. You can consume a lot of dairy products like cheese, milk and yoghurt, or eat calcium rich vegetables and fruits.
Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " http://madmusclereview.com/ how to build muscle " instructional programs. His highest rating goes to http://madmusclereview.com/ muscle gain truth, a highly acclaimed, all-inclusive muscle building course.
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