How to Gain Muscle with the Right Foods for Females
If you’re looking to gain muscle, but don’t want to take steroids, there are a few foods that you should be eating.
This article will help you choose the right food to gain muscle for females so that you can see results in no time! Plus, we’ll cover the best times of day to eat these foods and what workouts would be the most efficient in helping you reach your goals.
Make sure you try out our workout routine at the end of this article!
Heavy weights
To gain muscle you need to be doing weight training. Heavy weights are important. The heavier the weight, the more muscle you'll build.
When lifting weights, use a controlled and slow lifting motion. This will help avoid injury and provide better results in building your muscles.
High protein content
In order to build muscle, you need more protein than the body needs while not in a muscle-building phase. The recommended amount of protein intake is between 0.36 and 0.8 grams per pound of body weight per day. For an average female who weighs 120 pounds, that would be between 46 and 132 grams of protein each day.
Adjust your diet
If you are looking to gain muscle, it is important that you consume enough protein and eat a diet that contains a variety of protein sources.
If you are not eating enough calories, there is no way your body will build muscle. Include these high-calorie foods in your diet: oatmeal, peanut butter, chicken breast, eggs and spinach.
Pre and Post workout foods
You may be wondering what you should eat before and after a workout. Here are some options:
- Whey protein shake-
- Protein shake without added sugar-
- Banana, apple, blueberries, or other fruit-
Healthy fats are essential
When it comes to healthy fats, you want your diet to be rich in omega-3 and omega-6 fatty acids. These are essential because they can't be created by the body on its own and they're necessary for maintaining muscle. When you're consuming healthy fats, make sure that you're also adding a protein source because this will help balance out your ratios and make sure that your fat intake is high enough.
Carbohydrates are necessary for energy
Carbohydrates are a crucial part of any diet, but they're even more important when you're trying to build muscle. Carbohydrates provide your body with energy. Without them, your workouts will be severely hindered and you'll find it hard to recover after working out. On top of that, your muscles need carbs in order to properly synthesize protein and use fats as an energy source.
Vegetables make you strong
Vegetables are an essential part of a healthy diet, and they make you strong. They're loaded with fiber, vitamins and minerals that all give your body what it needs to fight off illness and grow muscle. The best thing about vegetables is that they're easy to prepare- just slice them up and eat!
Water is imperative
Water is essential for every system in your body to function correctly. Your muscles need water to grow and repair themselves after a workout, as do your bones, skin and hair.
Drinking enough fluids also helps regulate your metabolism, which is important because muscle tissue burns more calories than fat does.