Proper Nutrition for Female Strength Training

Proper nutrition is the most essential component to any bodybuilding program. Without the right diet you are minimizing the effectiveness of your workouts. Many women think that simply eating less will help them lose body fat when realistically they are putting their body into starvation mode and slowing their metabolism.

By eating small, nutritious meals throughout the day you will turn your body into a calorie burning machine. Combining proper nutrition with a strength trainving program will not only allow you to gain more muscle but will speed up your metabolism and burn more calories.

When to eat and how often:

One of the best ways to speed up your metabolism is by eating 5-6 small meals a day. It is best to space these meals out by about 2-3 hours to deliver a constant supply of nutrients to your body. This constant supply of nutrients allows the body to burn calories from the foods you eat opposed to storing the calories as fat.

Your first meal should be the largest of the day containing a high amount of carbohydrates and protein. Throughout the day you want to gradually reduce the amount of carbohydrates you eat while keeping the amount of protein you consume high. It is best to not eat complex carbohydrates before bed. I would recommend not eating carbohydrates 3-4 hours before bed. This will let your body use your stored fat reserves for energy. During these 3-4 hours you want to get your remaining calories from low-fat protein sources like chicken, tuna, or a protein shake.

Carbohydrates

Carbohydrates are the bodies’ primary source of energy so they are very important for proper nutrition. Bodybuilders need carbohydrates throughout the day to get the most out of their workouts. Without an adequate supply of carbohydrates the body goes into ketosis. Ketosis is when your body uses proteins as its main source of energy. This is bad because it means the body has to break down its own muscles for energy. On the other hand, when you consume an excessive amount of carbohydrates the body stores them as fat. Carbohydrates can be broken down into three different categories:

• Simple Carbohydrates: These carbohydrates are found in foods high in sugar like honey, juices, and fruits. I would recommend eating this type of carbohydrate only before or after a workout. This is because they are a good source of energy and are digested quickly by the body.
• Complex Carbohydrates: These are the carbohydrates that you want to fuel the majority of your day with. They are digested slower by the body and provide a more long-term constant flow of energy to the body. Complex carbohydrates are found in foods like potatoes, rice, breads, oatmeal, and pastas.
• Fibrous Carbohydrates: These are sources of carbohydrates that are usually high in vitamins, minerals, fiber, and phytochemicals. Most commonly this type of carbohydrate is found in leafy green vegetables. Since this type of carbohydrate is generally low in calories and high in fiber it is perfect for late night meals.

Protein

Proteins are the primary “building blocks” of the body’s muscles. Muscles need plenty of protein in order to build and repair muscle tissues. I would recommend supplementing protein because it is absorbed very quickly by the body and is perfect after workouts and for late night snacks. Not only will protein help build lean muscle but it will also help you speed up your metabolism. Protein is healthy for women and many women might notice better workouts, more energy, and reduced body fat. High levels of protein are essential for proper nutrition.

Fats

Fats are essential for building muscle, provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energy. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease, and certain types of cancers. Some fats promote are very important for proper nutrition while others increase the risk of heart disease. The key is to get your calories from healthy fats while avoiding the others.

• Monounsaturated fats: These fats lower LDL cholesterol (bad cholesterol) while increasing HDL cholesterol (good cholesterol). You can find these fats in nuts including peanuts, walnuts, almonds, and pistachios, avocados, canola, and olive oil. Olive oil is the best source of monounsaturated fat. These fats have also been linked with helping weight loss.
• Polyunsaturated fats: These fats effectively lower LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
• Omega-3 fatty acids: These fats are essential to human health but can’t be manufactured by the body they must be obtained from an external source. These fats affect cardiovascular health and brain functioning. They may reduce LDL cholesterol and increase blood flow and circulation. Omega-3 fatty acids are essential to proper nutrition and a minimum daily intake of 1.6 grams/day for men and 1.1 grams/day for women has been established to prevent disease resulting from deficiency. They can be found in fish such as salmon, tuna, and halibut, certain plants, and nut oils. Many people frequently supplement flax seed oil and fish oils to obtain omega-3 fatty acids.
• Saturated fats: These fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). These fats are more readily stored as body fat compared to good fats. Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
• Tran’s fats: These fats result from the hydrogenation process, which occurs when hydrogen is added to vegetable oil. They often use Tran’s fat in commercial food products that hold their shape longer on the shelves. Crackers, cookies, and cakes are foods typically high in trans fatty acids. Trans fats have been shown to cause an over activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. These fats lower the good HDL cholesterol while raising the bad LDL. Tran’s fat should be completely eliminated from your diet.

Water

Water makes up two-thirds of the weight of the human body and we can’t survive without it. Minimizing dehydration is the simplest and most effective step you can take to protect both your health and performance. It is essential for practically every bodily process from energy metabolism to digestion and muscle contraction. It is important to get at least 2 liters of water a day. For every hour of exercise you should aim for 0.5-1 liter of extra fluid daily. Water is very important when it comes to proper nutrition.

Vitamins and Minerals

Vitamins control the chemical reactions within the body to convert food into energy and living tissue. Vitamins help the body use the energy in nutrients, maintain normal body tissue, act as a regulator, and are only needed in small amounts but are vital for proper nutrition.

Minerals are needed for several body functions including building strong bones, transmitting nerve signals, maintaining a normal heart beat, and are used to produce necessary hormones.