Female bodybuilding: A Beginner’s Guide

If you are a novice in the field of bodybuilding then you are at the right place. The following article will help in informing you about the basics of bodybuilding. The most important thing that novices in the field should consider is the nutrition provided to the body during the entire period when female bodybuilderscarry out the activities for bodybuilding.

Following is the basic breakdown of nutrition that one should consider during the entire workout regime. Most foods contain the following breakdown of nutrients i.e. proteins, carbs, and fats.

1.      Protein

Muscles are primarily made up of proteins and so they constitute the primary component of the diet recommended to bodybuilders. Female bodybuilders are recommended to consume 1-1.5g of protein per lb of their bodyweight. The quantities might increase with an individual personal body demands.

Since the past many years there has been a debate that high protein diets are quite dangerous to a person’s body versus that high amount of protein helps in building muscles. Supporters of the former say that high protein diets create a placebo effect as consumption of high amounts of proteins need a lot of water and are thus dangerous to the body. The simple answer to this problem is to drink more water with the consumption of every protein diet. Excessive proteins are thought to be harmful to kidneys. The solution to this problem is the same i.e. drinking huge amounts of water to flush out the toxins and wastes out of the kidneys.

2.      Carbohydrates

Carbohydrates are quite complicated as compared to protein as their sources are different. Following is a basic breakdown of these

• Slow-Digesting Carbohydrates

This includes wild rice, oats, beans, and fruits. These slow digesting carbohydrates are good for most people as the body digests them slowly, thus providing the body with continuous energy required for most physical activities. People having a slow body metabolism tend to gain fat when their insulin levels suddenly rises due to the intake of diets high in carbohydrates. These carbs prevent the sudden rise in levels of insulin and thus prevents the accumulation of fats.

• Fast-Digesting Carbs: these are mostly man made carbs like white bread, white rice, bagels, cold cereals, and fruit juices. These hit the blood stream and produce a sudden rise in levels of insulin. Such a spike is generally required post-workout and not at other times of the day and so their use should be restricted.

1. Fat :

Most females into the sport of bodybuilding are scared of consuming fats in their diets and thus fail to develop good muscles. However the fact is just like other two components fats too are essential for the body.  All you need to do is to consume the right type of fats that will help you gain muscle mass.