Anita Roberts talks nutrition for female bodybuilding
Over the last 12 months I have learnt so much about the nutrition for female bodybuilding. I realised very soon that a good clean diet is the main building blocks to creating a body transformation. There are endless diet plans that you can follow, but sometimes you need a diet to be more specific to your needs including starting weight, goal weight or the end result that you are looking for.
For me, my coach tailors my diet specifically for my goals and resulting weight and even though I may be losing weight whilst on a good clean diet, as my preparation gets closer to a competition, my diet is tweaked and amended to achieve the specific goal, boosting my metabolism and making sure that your body doesn’t ‘get used’ to a specific way of eating that can sometimes result in a slow weight loss.
If you are bodybuilding, the biggest thing that we are all aiming for is fat loss and muscle gain, like the model here. A diet that is rich in protein and vegetables and good clean carbohydrates and healthy fat is the key to that fat reduction and gain in muscle size.
Carbohydrates are very often seen as the enemy, I have done my fair share of ‘faddy diets’ which included cutting out the essential ‘carbs’ that we need for energy, but I have learnt that they are simply your diet friend, and if including these in your diet, helps your body to build muscle.
One of the biggest things you can do to maximise your fat lose potential is to eat little and often, every 2-3 hours.
Making sure that you include good protein in your diet is the most important part, protein is available from lots of different sources including;
•Low-fat or fat-free cheese
•Low-fat or fat-free cottage cheese
•Protein bars and shakes
A large variety of protein bars can be found on the bodybuilding warehouse, the full range of delicious protein bars from Bodybuilding warehouse can be found by clicking the link below:
Protein is a key ingredient as it rebuilds muscle tissue, supports fat loss for energy, provides calcium, is a good appetite suppressant, about 35% of your calories should come from protein.
Carbohydrates are another key ingredient to any diet; they provide us with essential energy to train and are a good source of fibre in our diets. Good sources of carbohydrates are rolled oats, brown rice, sweet potatoes and fruits including berries and strawberries.
Healthy fats provide healthy fatty acids, aids energy and Is also an appetite suppressant, healthy fats can come in all shapes and sizes and particularly come in ways that are not so obvious as in the following…Nuts, avocado, olive oil. Coconut oil is also a good source of healthy fat which has become very popular as a good all round product, used for cooking and even for adding to coffee for taste. Salmon is a great source of healthy fatty acids and also seeds including flaxseed oil.
A great source of fatty acids can be purchase in tablet form from bodybuilding warehouse which has incredible value for £7.99
Most importantly you need to make sure that you include a source of vegetables with your meals, these are a great source of fibre and to make sure that you are getting the right amount of vitamins and minerals in your diet. I also take a multi vitamin supplement courtesy of the bodybuilding warehouse; I know that I’m getting the right amount vitamins, especially important for when your body is under pressure from dieting or training. A great product is the warrior Adonis which includes a huge amount of multi vitamins to aid your body’s needs.
In my next article I’ll be going into more detail about other supplements which can aid results, alongside your healthy diet to help get the most from your training and to also aid recovery.