Nutrition Beast: Top 10 Nutritional Tips for Women & Muscle Building

If you’re a woman looking to build muscle, you need to take your nutrition seriously. Training hard without eating right will ultimately leave you frustrated. Using these tips will ensure you’re on the fast track to muscle growth.

Beastly Tip #1 Keep it clean

Even though your primary goal is muscle growth, keep those calories clean. Eating nutrient dense foods and consuming clean calories will optimize your muscle growth, and minimize your fat storage.

Beastly Tip # 2 Know your numbers

Keeping a food journal for two weeks will give you a starting point. Once you know your maintenance level, eat above it by 200-300 calories.

Beastly Tip #3 Consume a variety of foods

Don’t get stuck in a rut. By consuming a variety of protein sources you can ensure that your body is receiving a broad spectrum of amino acids.

Beastly Bonus

By rotating your foods you will also be less likely to build up a food allergy or sensitivity to the foods you are consuming. Consuming the same foods day in and day out causes the body to build up a tolerance to those foods. This not only causes food allergies or sensitivities; it can promote inflammation throughout your body. And inflammation is not good for muscle growth.

Beastly Tip # 4 Eat enough protein

Building muscle requires protein. Aim for 1.5-2 grams of protein per pound of body weight.

Beastly Tip #5 Eat enough carbs

I can’t emphasize this enough. Don’t skimp on healthy carbs; they promote muscle growth. When I first started training, I fell into this trap and it resulted in minimal results. Once I realized the potential carbs have for muscle growth, results came quickly.

Beastly Tip #6 Pre workout nutrition

Pre workout is crucial. If you have a hard time gaining size then you’ll need plenty of fast digesting carbs combined with 20-40 grams of protein. The faster digesting carbs are also easier to digest in larger amounts than slower carbs like oatmeal.

Beastly Tip #7 Post workout nutrition

After a hard training session it’s important that you replenish your glycogen stores quickly. Again consume fast digesting carbs. Dextrose, Maltodextrin and simple sugar are all good sources. Don’t forget 20-40 grams of whey. The rest of the day, avoid sugary carbs.

Beastly Tip #8 Eat healthy fats

Don’t avoid healthy dietary fats; they are an excellent way to get extra calories in, without feeling overly stuffed. Consuming healthy fats assists in nutrient uptake which makes it easier for your body to digest protein and carbs. Your body also needs healthy fats to keep your joints lubricated.

Beastly Tip # 9 Eat meat

Eating meat is not just for men. Meat is packed with protein; it contains carnosine and creatine which can enhance your recovery and performance in the gym. Consuming meat can also be an excellent source of iron for women.

Beastly Tip # 10 Drink water

Staying hydrated is essential for nutrient uptake, cellular function and repair. Staying hydrated also releases growth hormones and can prevent muscle fatigue and injury. Consume ½ your body weight in ounces daily.

Next week, we’ll take a look at the Top 10 Muscle Building Foods for Women and we’ll wrap the series up with the Top Muscle Building Exercises for Women.

Don’t forget, eating clean will allow you to build quality muscle while storing minimal fat. Can’t figure out what to eat? For $19.99 pick up a copy of my E-book, Pantry Raid.

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