It requires more than just workout to build your muscles and physique, especially for women. Appropriate diet plays a vital role in muscle growth and bodybuilding. It is important to stick to a diet that is high in protein, whole grains, fresh vegetables and fruits, along with the correct quantity of nuts. In case you want to start a regular workout routine for female muscle growth, even supplements are needed to supply those missed out nutrients that your normal food doesn’t have.
Foods To Promote Muscle Growth:
Protein is the primary requirement for growth. Hence, it must be a part of your diet balanced with other vital nutrients. Some of the sources for lean protein contain; shrimp, flank steak, low-fat cheese, salmon, etc. Even bird eggs provide omega-3 fatty acids along with protein. Some of the protein rich foods include; tuna, chicken breast, lean ground beef and tofu that favor growth in female muscles.
Beans and lentils are rich sources of carbohydrates, fiber and protein. These are easily digestible and have very low fat content, which assist in increasing growth in addition to removal of toxin from the body. Even navy beans, yellow lentils, kidney beans and red lentils help in female muscle growth due to their low-calorie as well as low-fat content.
Another important ingredient for growth is whole grains and this range of foods include; bran cereal, whole-wheat meals, pasta, brown rice, couscous and bulgur. Vegetables and fruits supply all required minerals and vitamins that are required for your muscle growth. You may maximize the nutrients by having them in the form of fresh and raw salads.
One important mineral for women is calcium. This is essential for your bones. Ensure your diet incorporates it. If you don’t get healthy dose of calcium from food, ask your physician to recommend a good supplement. Women go through more physical changes than men e.g. pregnancy and meno-pause. The first part of your body that is in danger of weakening is your skeleton; you may have seen many women shrink a little in height when they cross 50.
The best therapy for you is to start taking calcium rich supplements your trainer or physician recommends. While you work out, not only your muscles tire, so will your bones . While your muscles will require proteins to heal and grow, your bones will need calcium.
Besides all the above nutrients that are supplied to your body for a female, testosterone boosters can be included for good results. However, it has to be taken only by consulting a doctor, as it can otherwise give some undesirable influences on your body.
Role Of Testosterone For Female In Muscle Growth:
The levels of testosterone in women amount to around 1/10th of testosterone available in men, and this level has a great authority over muscle growth along with proper workouts.
The testosterone levels in women differ according to the individual body composition and other factors. They also vary during menstrual cycles, menopause and other similar conditions. Nevertheless, with age, the testosterone production drops down considerably. Hence, women who are in their mid 30s and those who have joined fitness programs are suggested to take testosterone boosters for female muscle growth. It also helps in muscle recovery.
A balanced intake of the above mentioned foods and supplements, along with a good workout schedule would give you the best muscle growth results.