If you are a natural female bodybuilder then you either are starting to learn how to gain muscle or you have been training for a while and know that you have the odds against you for gaining muscle. The American Council on Exercise has published that after a lot of research they discovered that women do not all have the same capacity to gain muscle.
Just like male bodybuilding it is all about the genes that females carry in them. A mesomorphic somatotype just like in males will gain muscle a lot quicker than an ectomorph or an endomorph. The same study also showed that females release different amounts of testosterone and they are not all the same.
What you eat is going to be the key to your success as a female bodybuilder and you should try to eat at least five times a day. Split between three main meals that you have prepared before you left home with two snacks that have enough protein to keep your protein synthesis going as you repair muscle.
Snacks like apples, almonds, dried fruit, energy bars and protein bars or some other protein shake or meal replacement. Canned vegetable juice is also a good option for a snack. All female bodybuilders should always make sure that they are getting in riboflavin or vitamin B2 as this supplement aids the breakdown of fats and carbs pushing energy into your muscles when you need it most.
A study that was done specifically on riboflavin showed that women who train 30 minutes a day have lower riboflavin levels from this exercise. This proves the need to add extra vitamin b2 or riboflavin if you are trying to add muscle. Riboflavin can be found in 1% skim milk, non-fat yogurt as well as breads and cereals.
When training for strength a woman needs to increase calcium intake by drinking milk and taking extra calcium tabs/capsules. It is vital for women who train on a regular basis. The same can be said for zinc without which our memory fades along with the strength of our immune system.
Folate is another essential for female bodybuilders. These come from leafy vegetables like broccoli, spinach and kale. The Center for Disease Control (CDC) has now made it part of the FDA recommended daily allowance of no less than 400 milligrams a day.
With female statistics now showing that 50% of all women in America will die from heart disease there is reason to increase the amount of soybeans that you eat. It has been conclusively shown that people who eat soybeans (Tofu, Miso) on a regular basis have less heart disease.
50% of all women in America are deficient in iron although this loss is usually during menstruation it will not be replenished if the diet is lacking in iron. The FDA now recommends and minimum of 15 milligrams a day.
If your objective is to specifically lose fat in preparation for a competition that you want to enter you are going to have to learn how to count calories if you want to lose all the fat that you can without losing muscle. It takes discipline, effort and preparation to lose fat.
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