How Do You Eat to Build Female Muscle?


Quick Answer

Muscle & Strength says that, in order for women to gain lean muscle mass, they need to eat sufficient protein to support building new muscle. It recommends that women eat a low-carbohydrate diet with sufficient protein and good fats to support building a muscular body.

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How Do You Eat to Build Female Muscle?
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Full Answer

The International Society of Sports Nutrition suggests that active women consume 1.4 to 2 grams of protein per kilogram of body weight per day, reports Muscle & Strength. That means that an active 120-pound woman needs approximately 120 grams of protein per day. A typical 4-ounce serving of chicken or fish provides 30 grams of protein. That means that an average woman needs at least four servings of protein per day and even more if she is actively weight training to build muscle bulk. Protein supplements may be helpful for women trying to build muscle, particularly if they are also limiting calories.

Muscle & Strength says that diet alone does not build muscle. In order to stimulate the body to build muscle, women need to lift heavy weights. If the weight is light enough to be lifted more than 12 times without a rest, that weight is too light to be useful in building muscle mass.

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