10 Muscle Building Tips for Women

Most women I talk with would like to build more muscle and lose more fat.

While strength or resistance training is a key component to building muscle, food is the other factor that plays an important role.

In fact, when it comes to transforming your body, you need to move AND choose your food with your specific fitness goals in mind. 

(Guys, this may not be of interest to you. If that’s the case, please pass it along to the important women in your life who may like to learn more on this topic.)

Here are 10 simple tips to help you build muscle.

1. Protein is Key: Adequate protein intake is necessary for optimal muscle building. Try incorporating a source of protein in every meal, such as chicken, lean meat, fish, tofu, legumes, dairy products and/or vegetarian sources like pea or hemp. Strength training women should aim for 1.7 to 1.8 grams protein per kilogram of bodyweight (or 0.77 to 0.82 grams per pound of bodyweight) each day. For example, total daily protein intake should be 108 to 115 grams of protein for a 140-pound woman.
2. Don’t Skip Carbs: Carbohydrates are essential for energy, especially for those who work out regularly. They also help prevent protein breakdown. Choose healthy carbs such as whole grains, fruits and vegetables.
3. Healthy Fats: These are necessary for hormone production and overall health. Avocados, nuts, seeds and olive oil are great options.
4. Hydration is Important: Water is crucial for muscle recovery and overall health.
5. Timing Matters: Eat meals containing 25 grams of complete protein regularly throughout the day. One palm-sized portion of chicken for example, will give you about 20-30 grams of protein. Protein supplements often offer 20-25 grams of protein per serving. Enjoy a balanced meal or snack with protein and carbs or protein smoothie shortly after a workout to aid in muscle recovery.
6. Portion Control: Be mindful of portion sizes and eat according to your activity level and goals.
7. Listen to Your Body: Listen to your body and adjust your diet based on how you feel and the progress you’re making. Those of you with certain health conditions may not be able to consume the amount of protein suggested here. Check with your healthcare provider to determine the best plan for your specific condition.
8. Consistency is Key: Building muscle takes time and consistency, both in workouts and nutrition. Stay the course and you’ll see and feel results.
9. Avoid Overly Restrictive Diets: If you’re trying to lose weight be careful not to cut calories too drastically, as it can lead to muscle loss instead of gain. Combining resistance training with a surplus of calories is the best way to build the most muscle and strength. 
10. Consider Supplements Wisely: While whole foods should be the focus, supplements like whey protein or rice/pea protein blend or BCAAs (branched-chain amino acids) can be helpful if used appropriately.

Vegans/vegetarians may have additional requirements based on their unique nutritional needs.

If you need guidance with building muscle and becoming your strongest, healthiest, most confident self, shoot me an email and we’ll create the best plan for you—WITHOUT dieting.

Much love,
Health Coach Carol

“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.” – Marie Curie