What to Eat to Build Muscle: Guide for Women

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The year behind us made many of us stay at home and do nothing. That’s why this year, going out or at least Build Muscle more is a great way to get back in shape.

Women have been told to be skinny, which for decades was the only body goal to aspire to. Everything was about diets and weight loss, without anything else in between. Luckily, nowadays, women’s fitness is something every woman should do, especially if her goal is to build muscle.

So, if you’ve been planning to get more active and tone your body, then here’s a guide that will help you eat the right foods and build muscle in the process.

Don’t be afraid to gain weight

As previously mentioned, women have been led to believe that only weight loss and thinness is the right way to look fit. But, that is the farthest thing from the truth, mainly when it comes to building muscle. If you want to get toned, then gaining weight is important, so don’t be afraid to eat the right foods in order to make that happen. However, your weight gain process should be a part of a healthy muscle-building strategy. Remember that, if you want to build muscle, requires you to gain weight, however that type of weight gain should be healthy and consistent with your workout efforts.

Bodyweight squats, push-ups, jumping jacks, planks, and dumbbell rows are all great exercises that should be a regular part of your bodyweight training routine.

Do the right types of exercises

If you gain weight and don’t work out, then your body will store those extra calories as fat, which will lead to unhealthy weight gain. However, with the right types of exercises, your muscles get broken down, and they’ll use additional calories to make themselves stronger and bigger.

Now, if you’re inexperienced, you might feel confused by all this, remember that weight training is any type of exercises that consists of movement of any weight against resistance — and that includes your own body too! However, for extra results, it would be smart to include some progressive overload but be gentle in the beginning and consistent, so your muscles will have to adapt against new challenges.

Proteins are your best friends

There’s no muscle growth without a sufficient amount of protein. Proteins are crucial for building muscles as they contain amino-acids that can stimulate the synthesis of muscle protein and help muscle become stronger. Most abundant sources of protein come from animal foods (meat, dairy, and eggs), however, if you’re vegan or simply enjoy a plant-based diet, then learning what is the healthiest nuts to eat might be the right step to increase your protein consumption and eat healthily. Finding the best plant sources of protein is great if you’re not a meat lover, just be careful with a recommended daily intake of certain foods.

And so are fats and healthy carbs

Carbs often get a bad rep, even though there are healthy carbs that should be a part of your fitness journey. Rice, potatoes, quinoa, oats, and yams are all excellent and healthy sources of carbohydrates that you should eat if you want to get stronger. Also, healthy fats such as olive oil, coconut oil, nuts, and different kinds of nut butter are amazing to eat if you want to reach your healthy calorie goals.


Many experienced fitness coaches say that building muscle and getting stronger is a process that takes time, so it’s important to be patient and trust your own journey. Also, doing things slowly will help you prevent injuries which is crucial if you want to have consistent progress. Encountering challenges is normal and expected, so be sure to treat them as a learning tool, as that will help you be more motivated and determined to succeed.

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