A Few Words About Muscle Gain Female

Muscle growth has become a trend for both males and females. It’s a common question asked by youngsters how to gain muscle? Here, we are going to give you complete information for muscle gain on the female. Muscle growth for females can be achieved by regular exercise and a good meal plan. The calorie requirement for a female is less than male.

It should be kept in mind while planning a meal for a female. If you are searching for the best meal plan for females to gain muscle, then check out the content below. A meal plan for muscle gain females must provide all the necessary nutrients needed for muscle gain. The total diet must meet the calorie need of the body.

1. How Much Protein Should You Include in the Meal plan for muscle gain female?

Meal Plan For Muscle Gain Female 1

Proteins form the building block of muscles. To grow muscle, you need to synthesize more protein than the breakdown of protein. To gain muscle, you need to have more nitrogen balance, which is also known as net positive protein balance.

There is no proper data given on how much protein does it take to gain muscle. Various studies describe different protein intake to grow muscle. The most common recommendation given for muscle growth is 0.7 to 1 grams of protein per kg weight of the body. The meal plan for muscle gain female must contain 1.6 to 2.2 grams protein per kg weight of the body.  

2. Does the timing matter?

Yes, the timing of the meal matter. Nutrients timing is most important when it comes to muscle growth. It has been used for decades by professional trainers and athletes to grow big muscles.

There are much scientific research was done that proves the importance of nutrients timing. The anabolic window of opportunity is an important part of nutrient timing, which determines that when the body is ideal for nutrient absorption.

This theory is based on the principle of carb replenishment and protein intake. The meal plan for muscle gain females must also take into consideration the timing of the meal.

3. What about calories?

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Calories give you the energy to do work and maintain your muscle. If your low consumer calorie, then you cannot gain muscle as the calorie consumed will be used by the metabolic processes and activity of the body. To calculate the number of calories, you need to multiply 14 to your weight in pounds.

This will give you the least calorie you need to consume to keep your body as it is. If you multiply your weights in pounds to 17, then this will give you the maximum calorie requirement.

You may choose any figure between the lower and higher calorie limit of your body. The calorie value of meal plans for muscle gain female must be between these figures. 

Caloric deficit

A calorie deficit is the shortage of calories in the body. This can be achieved by reducing the consumption of calories or increasing daily activity to burn more calories. The meal plan for muscle gain female must be sufficient to provide enough calories. If it leads to a calorie deficit, then you cannot gain muscle.  

Caloric balance 

Caloric balance is the balance between the consumption and utilization of the calorie by the body. A calorie is used up by the daily activities of your body like exercise, work out, etc.

The calorie balance must be maintained in your body if you want to gain muscle. The calorie balance will provide you with enough energy to carry out your daily chores. Meal plan for muscle gain female must maintain the caloric imbalance in your body. 

Caloric surplus 

If the amount of calories consumed by our body is greater than the number of calories used, then it forms a caloric surplus. The extra calorie that is consumed will be stored as fats and protein, which will help in growing the muscle of your body.

Meal plan for muscle gain female must contain calorie in good amount to make a caloric surplus. Caloric surplus, along with a regular workouts, will give a boost to your muscle gain. 

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4. How Do You Know If You’re Eating the Right Amount of Calories?

If you are going to gain weight, then the first thing you must do is to calculate the number of calories required by your body. The minimum calories required by a body is 1000 unit per day.

If you consume calories less than this, then it will create a caloric deficit. You can calculate the amount of calorie intake by counting the calorie in the food item you are consuming. You can also make a food chart while showing the calorie value of all the food items.

5. What About Carbohydrates?

Carbohydrates are the most important nutrients required besides protein for muscle growth in the female. A meal plan for muscle gain female must contain a carbohydrate to grow bigger muscles. If you need to gain muscle, then you must add a carbohydrate source such as whole grain bread, cereals, etc.

Summary of Nutritional Recommendations for Building Muscle

The nutrients required by your body for building muscle can be classified into 2 types:

Macro-nutrients:

The 3 macronutrients needed by our body are protein, carbohydrate, and fats. You need to consume 2.5 to 3 grams per kilogram of your body weight every day. The carbohydrate requirement by our body is 4 to 5 grams per kilogram of your body weight every day. The requirements for fats is less as compared to other macronutrients.

These are the nutrient which is required in less amount to keep our body fit and healthy.The meal plan for muscle gain female must be made as per the nutritional recommendations for bodybuilding.

Sample meal plan for muscle gain female

Sample meal plan for muscle gain female is listed below:

Meal 1 

Food Items Quantity
Oats 60 Grams
Banana 1 Piece
Whole eggs 1 Piece
Protein powder 20 Grams
Frozen berries 70 Grams
Water 250 ml
Creatine 5 Grams
Meal Plan For Breakfast

Snacks

Food Items Quantity
Protein powder 20 Grams
Almonds 19.2 Grams
Fish oil 2 Grams 
Snacks For Daily Use

Meal 2

Food Items Quantity
Chicken or Tuna 115 Grams
Pasta or brown rice 35 Grams
Green vegetables 70 grams 
Lunch For Muscle Gain Female

Meal 3

Food Items Quantity
Red meat 160 Grams 
Green vegetables 70 Grams
Protein powder 20 Grams
Peanut butter 13 Grams
Glutamine 5 grams
Dinner Plan

 

Meal for breakfast 

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The best breakfast meal plan for muscle gain female are:

  • Hard-boiled eggs and Ezekiel bread: This combo has 31 grams of protein, 30 grams of carbohydrates, and 17 grams of fats. It provides 400 calories of energy. 
  • Greek yogurt: This combo has 48 grams of proteins, 40 grams of carbohydrates, and 2 grams of fats. It provides 390 calories of energy. 
  • Veggie and egg scramble: This combo has 26 grams of proteins, 12 grams of carbohydrates, and 16 grams of fats. It provides 290 calories of energy. 
  • Cottage cheese and fruit: This combo has 30 grams of proteins, 50 grams of carbohydrates and 3 grams of fats. It provides 200 calories of energy. 
  • Protein oatmeal: This combo has 32 grams of proteins, 35 grams of carbohydrates, and 12 grams of fats. It provides 300 calories of energy. 

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Meal for lunch

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The best lunch meal plan for muscle gain female are:

  • Tuna mayonnaise sandwich
  • BLT sandwich
  • Salmon and avocado salad
  • Chicken, avocado and tomato sandwich
  • Tuna melt

Meal for Pre-workout

The best pre-workout meal plan for muscle gain female are:

  • Energy or Granola bars
  • Yogurt
  • Peanut butter sandwich or Bagel with honey
  • Bananas
  • Protein shakes
  • Oatmeal 

Meal for post-workout

The best post-workout meal plan for muscle gain female are:

  • Rice crackers and peanut butter
  • Egg omelet with avocado spread on toast
  • Pita and hummus
  • Whole grain toast and almond butter
  • Cereal and skim milk
  • Quinoa bowl with berries and pecans
  • Multi-grain bread and raw peanuts

Meal for dinner 

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The best dinner meal plan for muscle gain female are:

  • Steak and Bean Burrito Bowl: This combo has 41 grams of protein, 42 grams of carbohydrates, and 13 grams of fats. It provides 450 calories of energy.
  • Baked Caprese Chicken: This combo has 46 grams of protein, 10 grams of carbohydrates, and 22 grams of fats. It provides 416 calories of energy.
  • Turkey Lettuce Wraps: This combo has 34 grams of protein, 30 grams of carbohydrates, and 5 grams of fats. It provides 308 calories of energy.
  • Salmon Burgers It has 30 grams of protein, 46 grams of carbohydrates, and 18 grams of fats. It provides 474 calories of energy.

Learn More: Weight Gain Meal Plans

Final Thoughts

Muscle gain has gained a great interest among females these days. You can find females going to the gym and spending a lot of money on training and workout. In most cases, the workout is not as fruitful as they dreamed of. The major reason is the diet plan followed by them.

In this article, we have described all the important terms related to muscle gain for females, like calorie surplus, deficit, etc. Along with the basic knowledge of muscle gain, a diet plan for females to gain muscle also been provided. You can use this diet plan to give a boost to your muscle growth. The diet plan consists of both vegetarian and non-vegetarian meals, which can take as per the choice of the individual and enjoy the marvelous benefits from muscle growth and weight gain.

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