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What Women Need to Do for Building Muscle Mass

An increasing number of women are enrolling in gyms not only to get fitter but also to build muscle for getting stronger and increasing stamina. A crucial aspect of lean mass building is the diet because regardless of how well you are working out, you need to have the essential building blocks of muscle; proteins and carbohydrates, in place.Some essential tips:

Protein Requirements

It is well-known that muscles can only be built if you consume adequate protein, however, this does not mean that the more protein you eat the more muscles you grow. The body knows exactly how much protein it requires and the excess is either excreted or treated the same way as fats and carbs. Since proteins are typically far more expensive than other food forms, consuming extra protein amounts to just wasting money. Excess protein will put stress on your kidneys and also impact your cardiovascular system as it gets transformed into fat.

For best results, you should aim to eat 1-1.5 grams of protein for every pound you weigh. You can get protein from a variety of foods like beef, chicken, fish, dairy products, eggs, soy, beans, etc. However, you should ensure that the sources do not have much fat. You should also increase the number of meals per day taking care to see that you have adequate protein in each. The best time for you to have proteins is immediately after your workout when your metabolism is still high making it easier for your tissues to absorb the amino acids. Ask your trainer if you should also take steroids for faster mass building.

Carbohydrate Requirements

To build muscle, you will have to ensure that you have a constant calorie surplus. While your protein intake will take care of the requirement of amino acids, you will get most of the energy by consuming carbs. Avoid junk foods because while they can give you lots of calories, they are devoid of nutrients and overload you with fat that can be very troublesome to get rid of. Focus on eating fresh vegetables and fruits along with whole grains, oatmeal, brown rice, pasta, etc. Vegetables like cauliflower, broccoli, carrot, mushrooms, kale, spinach, etc. are excellent choices, however, since you need to consume a lot of calories, it may help to look at foods that contain less fiber as otherwise handling a lot of bulk may not be practical. Avoid foods with high sugar and preservatives. As with proteins, the best time to have carbs is post-workout, so make sure you have a shake loaded with proteins and carbs.


Instead of the normal three meals per day, you should aim to eat 6-8 smaller meals at more frequent intervals. This will ensure that the body has adequate fuel and does not resort to breaking down muscle. Eating smaller meals also prevents the system from getting overloaded and you are able to get the maximum benefit out of your planned diet. It is also vital to keep hydrated so that the toxins get flushed out of your system

Mary Andrews writes on fitness and health issues for a leading lifestyle magazine. She has written frequently on the importance of a balanced diet supplemented with steroids for those working out to build their bodies.
What Women Need to Do for Building Muscle Mass What Women Need to Do for Building Muscle Mass Reviewed by Jhon on 4:33 PM Rating: 5