Let's think of your metabolism as a burning fire. Ok, what is your metabolism? The term: resting metabolic rate RMR is the number of calories your body burns at rest to carry out typical body functions like breathing and pumping blood. RMR makes up most of your metabolism—the total number of calories you burn in a day. Back to your fire, or metabolism; women that feed their bodies with calories every three hours will be naturally boosting their metabolism and may improve their memory and cognitive skills later in the day.
On the other hand, skipping meals can leave you feeling drained, unable to concentrate and want to forfeit your evening workout. Long stretches between eating signal the body to slow the metabolism and store fat—it's the survival mechanism left over from our heritage as hunter-gatherers. When we skip meals earlier in the day we may want to overeat at night. When night time falls you'll be more likely to choose foods that are high in fat, sugar and calories; leading to feelings of guilt.
Best to eat around five times a day—that's three meals and two snacks. Always plan ahead if you have a busy schedule. Store some snacks that you know are healthy in your workbag. Some suggestions include:. These are all good choices that are high in carbohydrates , fiber , vitamins and minerals.
Get yourself a cooler and enjoy cottage cheese or yogurt as your mini meal. Vitamin B 2 , or riboflavin, assists in the breakdown of carbohydrates and fats for energy for working muscles. It is obvious then that this vitamin plays a crucial role during endurance exercise.
Research on women shows that 30 minutes of daily exercise lowers riboflavin levels in the body. What does this mean for you? As a women that exercises you should try to get at least the RDA 1. Talking with your doctor about whether or not you need more than the RDA is best, especially if you enjoy endurance training.
Getting enough calcium and protein is particularly crucial for women, who are susceptible to osteoporosis. Activities such as running and weight training help build stronger bones, however if you are amenorrheic missed menstrual periods , you can lose bone mass despite regular exercise. Reason: Amenorrheic women have lower levels of estrogen, a hormone that plays a key role in building and maintaining bone calcium. An estimated 25 percent of women runners become amenorrheic at some point often due to their low body weight and low levels of body fat.
Some are helped only by estrogen-replacement therapy. In other cases, changes in their diet work well - especially if they've been eating not enough calcium and protein. The three main macros that are dealt with in the world of the bodybuilder are protein, fat, and carbs. Each provides the body with a particular type of energy and a number of different benefits.
This will help to provide the ideal amount of energy while giving enough protein for them to actually put on pounds. Protein is incredibly important for women bodybuilders and for everyone because protein helps build cells.
In terms of muscle building, this would be massively impractical since the growth of new muscle tissue means that you need more cells to form. Some professional trainers recommend that you try to consume about one gram of protein per pound that you weigh. Good sources of protein include fish, lean meat, and various protein powders. Carbohydrates are necessary for providing energy to your body and your brain.
Healthy sources of carbs come largely from vegetables like sweet potatoes and whole grains. Avoid processed carbs like white bread and sugar, which are devoid of nutrients and actually very unhealthy for you. Fat is one of the staples that we need to survive.
In addition to being very rich in calories — fat is much more dense in calories than either protein or carbs — fat is necessary for helping to maintain the integrity of your cells and your nervous system.
This means that fat from healthy sources such as avocados and olive oil can be a great way to quickly boost up your calorie count while making sure that your body functions at its optimal level. While calorie counting is most often associated with people who are interested in losing weight, it can be equally viable and useful for people who are hoping to pack on the pounds. There are lots of ways that you can do this. Besides, doing math at the beginning of every meal can be a bit of a chore.
Since she was consuming fewer calories than usual, Diksha tried to eat foods that were high in fiber so she could feel fuller for longer, which is why she reached for oatmeal and veggies.
The things that Diksha avoided were premade salad dressings and coffee creamers, as the calories in these small, low-nutrition foods really add up. Diksha wants to be clear, though, that this diet was specifically made to prepare her for her bikini bodybuilding competition.
Before you make any extreme changes to your diet, be sure to speak with a doctor or nutritionist to make sure you're getting all the nutrition you need.
View this post on Instagram. Weight Loss Diet Tips. For example, if your maintenance calories are 3, per day, you should eat 3, calories per day 3, x 0. As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight.
Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. Once you establish the number of calories you need, you can determine your macronutrient ratio , which is the ratio between your protein, carbohydrate and fat intake.
Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.
These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.
Recommended calorie intake, but not your macronutrient ratio, differ between the bulking and cutting phase. To account for weight changes, adjust your calorie intake each month. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.
Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results. Foods to eat include 7 :. In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.
Many bodybuilders take dietary supplements, some of which are useful while others are not 10 , Include a variety of nutrient-rich foods across and within all the food groups in your diet. Avoid or limit alcohol, foods with added sugars and deep-fried foods. In addition to your diet, whey protein, creatine and caffeine can be useful supplements. Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins Each meal and snack should contain 20—30 grams of protein to optimally support muscle building You can enjoy the same foods in the cutting phase that you would when bulking — just in smaller portions.
Vary the types of foods in your diet and consume 20—30 grams of protein with each meal and snack. For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before doing bodybuilding.
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