Female Bodybuilders: What Do They Eat?

Behind their ripped abs, sculpted arms, and strength that put superheroes to shame, female bodybuilders put tons of effort not just in training but in their nutrition as well. 

Bodybuilders are known to jack up their protein and fiber intake to appear, well, jacked. But more than protein shakes and lettuce, a female bodybuilder’s diet is composed of diverse macronutrients in varied proportions based on their fitness goal. 

Let’s crack the code to a female bodybuilder’s eating plan and see how each food source fits into the health goal equation. 

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High-Protein 

A female bodybuilder’s body, much that of its male counterpart, relies on a sculpted physique that underscores a muscular tone. That said, the ability to grow and strengthen muscles⁽¹⁾ is the very core of the process. In this endeavor, a diet consisting of food sources packed with a huge punch of protein is non-negotiable.

Protein fibers compose a muscle. When doing consistent strength or resistance training, these fibers wear and tear to a microscopic degree. As these fibers are rebuilt, they expand and grow larger, paving the way to more prominent muscles. However, to ensure and speed up such an effect, you have to intake high amounts of amino acids⁽²⁾, the building blocks of proteins. 

Sources of proteins can be classified as animal or plant-based.

Animal-based protein sources:

• Lean meat (chicken breast, turkey breast, lean cuts of beef)
• Fish (tuna, salmon, sardines, black cod)
• Eggs
• Certain dairy products (Greek yogurt, cottage cheese)

Plant-based protein sources

• Lentils and beans
• Tofu 
• Tempeh 
• Broccoli 
• Quinoa 
• Nutritional yeast

Naturally, a vegan bodybuilding diet for females must lean more toward plant-based protein sources. However, these contain less protein than animal sources. Hence, some bodybuilders compensate by adding protein supplementation post-workout, such as soy protein or Whey protein powder. 

Complex Carbohydrates

Other diets that focus on weight loss may restrict carbohydrates. However, as female bodybuilders require energy replenishment, additional calories, and increased nutrient absorption, carbohydrates, particularly complex ones, are crucial in their diets.

Unlike simple carbohydrates, complex carbohydrates break down more slowly. Thus, they provide a steady stream of energy, while simple carbohydrates cause a spike in blood sugar, leading to energy crashes that cause fatigue. Naturally, a consistent energy level⁽³⁾ is ideal for a woman bodybuilder who constantly trains in the gym. 

Complex carbohydrates⁽⁴⁾ also ensure glycogen replenishment, aiding in muscle recovery and repair. Glycogen is a form of glucose stored in the liver and muscles. It is used when the body requires an additional energy boost to fuel the cells. 

Blood glucose typically provides such energy. However, as bodybuilding demands more, individuals working out use their glycogen. If not replaced, you may experience low blood sugar levels (hypotension) that cause fatigue, dizziness, and difficulty focusing. 

Some of the best sources of complex carbohydrates for female bodybuilders and weightlifters include:

• Grains: oats, brown rice, quinoa
• Starchy vegetables: potatoes, sweet potatoes, corn
• Beans and legumes
• Whole wheat

While fruits and vegetables are generally recommended as top foods for healthy diets, several conditions may restrict you from readily adding certain sources of complex carbohydrates. For example, if you have celiac disease or gluten sensitivity, you must check with your doctor to confirm how certain fruits or veggies might impact your condition.  

Healthy Fats 

Fats may have been labeled as the enemy in the past years, but not all are bad. Good or healthy fats⁽⁵⁾ can bring wonders to your health, especially if you’re growing your muscles. 

Female bodybuilders need healthy fats, although not as much as male bodybuilders⁽⁶⁾, to regulate the secretion of hormones, like estrogen and testosterone, which influence muscle growth and development. These fats also improve satiety, reducing cravings or the desire to overeat, particularly during the phase where caloric intake must be lowered. 

The presence of sufficient healthy fats also improves the absorption of fat-soluble vitamins. These include vitamins A, D, E, and K, which are known to improve metabolism and immunity–functions that must be properly regulated if you’re into bodybuilding. Otherwise, you may become prone to diseases or digestive problems. 

Fats can also support energy production⁽⁷⁾ as a supplement to glucose. In bodybuilding, additional energy sources are crucial as your vigor can swiftly diminish due to the intensive training involved. 

In addition, healthy fats help reduce inflammation⁽⁸⁾, especially around the muscles. They also support muscle repair for smooth post-workout recovery. 

Healthy fats can be classified into monounsaturated fats (MUFAs) and polyunsaturated fats. Monounsaturated fats help lower bad cholesterol while boosting good cholesterol. On the other hand, polyunsaturated fats (PUFAs) improve brain function, muscle strength, and blood cholesterol levels.

• MUFAs food sources: avocados, olive oil, nut seeds, dark chocolate
• PUFAs food sources: omega-3 and omega-6 fatty acids from fatty fish, flaxseeds, eggs, shrimps

Fiber Sources

Bodybuilders may be notorious for amplifying their protein intake, but that doesn’t change the fact that they need fiber as much. 

Fiber ensures that gut health remains at its prime⁽⁹⁾. Including rich sources of fiber in your bodybuilding diet promotes a good balance in the gut microbiome. As a result, nutrient absorption improves, contributing to your body’s optimum performance.

As with fats, fiber also makes you feel full for much longer, preventing you from craving or overeating when you’re in the cutting phase. It also allows you to maintain a good energy level, as fiber helps control blood sugar levels. That way, you have a lower risk of experiencing energy crashes. 

The best sources of fiber for a female bodybuilder diet are the following: 

• Fruits: berries, pears, figs, and apples
• Vegetables: leafy greens, broccoli, Brussels sprouts, artichokes
• Whole grains: Brown rice, oats, quinoa
• Legumes: lentils, chickpeas, kidney beans, black beans
• Nuts and seeds: Almonds, flaxseeds, chia seeds, walnuts 

If you have or suspect food allergies, it’s best to confirm if these organic food items can trigger an allergic reaction before designing your daily bodybuilding meal plan. Make sure to consult your doctor, take the necessary allergy blood test or skin test, and eliminate food sources that cause your immune system to react. 

Also read: 8 Rare Food Allergies and How to Spot Them

How Female Bodybuilders Choose an Eating Plan 

One of the core activities of bodybuilding is creating meal plans that support muscle growth, energy buildup for training, post-workout recovery, and performance optimization. Keep in mind, however, that there is no one-size-fits-all bodybuilding diet, whether for males or females. 

Your body goal composition is crucial in determining whether you need to bulk (grow your muscles) or cut (trim fats) to get one step closer to your ideal physique. In addition, it’s important to note that bodybuilding is not just about physical aesthetics. 

When planning your nutrition and training, your overall health must be considered. Aside from nutrients involved in muscle growth and repair, macronutrients that improve metabolism, immunity, and stark organ function must be included and taken into account when planning a female bodybuilder eating plan. 

Vegan options for female bodybuilders

The fact that bodybuilding equates to muscle growth, requiring protein, makes it easy to assume that meat-eaters have the advantage in the game. But contrary to this belief, vegans are as well-suited to become bodybuilders as those who consume meat and animal-based food products. 

The following tips can benefit vegan women bodybuilders. They will ensure they get the required nutrition for the sport.

1. Aim for 0.8-1 gram of protein⁽¹⁰⁾ per pound of body weight a day. Increase your intake of protein plant sources like legumes, tofu, seitan, and vegan protein powder. 
2. Consider taking supplements: Meat and animal-product food sources contain higher levels of vitamin B12, vitamin D, and iron. As you may have a higher risk for nutrient deficiencies, talk to your doctor about taking supplements. 
3. Join a community of vegan female bodybuilders. You may find one in your local gym or through your bodybuilding network. Being in the same group with women who have a similar lifestyle provides you access to firsthand experiences regarding nutrition and strength training tailored to vegans or vegetarians. 
4. Monitor your progress. The first phase of your bodybuilding experience may reveal unique health needs or hurdles. Make sure to document these changes. In doing so, it’s imperative to secure baseline health information through a Bodybuilder Blood Test Panel.

Veganism and bodybuilding can go together, provided that you secure the right sources of nutrition relevant to growing more muscles and managing your overall health. Talk to your doctor or dietitian for a more tailored eating plan. 

Also Read: 6 Essential Things You Need to Know Before Going Vegan

Frequently Asked Questions

How much do female bodybuilders eat a day?

While the actual calories that a female bodybuilder must consume vary according to several factors, the amount they eat during the bulking or muscle-building phase is generally higher than that of an average person. It can range between 2500 and 4000 calories per day. The numbers will depend on body weight, workout intensities, health status, and unique physical goals. 

How do female bodybuilders get so muscular?

Bodybuilding follows a formula that allows men and women to sculpt their physiques. Female bodybuilders must maintain strength training to ensure ideal muscle growth. This involves various workouts that target specific muscles. Nutrition also plays a role in the bulking process, as women bodybuilders must consume high-protein food sources and increase calories for bulking. 

Training and nutrition must work together to ensure muscular growth. Bodybuilders must also secure adequate rest, continuous dedication, and a good understanding of their genetics and unique physical attributes. 

What is the best diet for a female bodybuilder?

No single diet is superior to the others when it comes to female bodybuilding. This is because each individual’s health and physical needs are unique. However, the general principle for choosing a suitable diet for female bodybuilders is to ensure it contains foods with high protein and other macronutrients. Optimal nutrition also requires whole, unprocessed foods and frequent hydration. 

The Bottom Line

A bodybuilding diet must fit the individual’s needs and health goals. That said, it’s crucial that nutrition planning is not simply aimed toward achieving pleasing body aesthetics common to bodybuilders. Improving strength, power, and overall health functions must be a priority, as much as a jacked physique.  

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