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Want to know about female muscle growth secrets?

Nowadays people are more conscious about their health. They want to have great muscles as a mark of fitness. Both male and female want to have muscles. Nowadays female want to also have muscle gain. For this, you must know various things related to female muscle growth.

Gaining muscle is not an easy task. For female muscle growth, you must take good care about diet as well as exercises or workouts. Since female has less testosterone female growth muscle can be slow as compared to male.

What are the foods that aid female muscle growth?

To reach your goal of gaining muscle, start exercising regularly and eat more calories. Here is the list of 12 foods that helps to aid the female muscle growth.

1. Eggs

Eggs are one of the best foods to animate female muscle growth. Eggs are one of the good sources of high-quality protein, essential amino acids, healthy fats, Choline and other important nutrients like vitamin B and vitamin B.

Amount of protein contains by different types of the egg are tabulated below. The quantity of egg must be in 100 gram

Egg (100gm)Amount of protein
Boiled Egg13 gram
Fried egg14 gram
Omelet11 gram
Poached egg13 gram
Raw egg13gram
Raw, goose egg14 gram
Raw, quail egg13 gram
Scrambled egg10 gram
White raw egg11gram
Yolk, raw egg16gram
Amount of protein in 100 gram egg

The amino acid is one of the essential compounds for female muscle growth which you can get it from eggs.  Among all nine essential amino acids, leucine is considered as important for muscle gain.

Vitamin B12 helps in productions of red blood cells (RBCs), whose main function is to supply oxygen to the muscle.  This functioning makes vitamin B12 as an important player in female muscle growth.

2. Chicken breast

Chicken is an admirable source of high-quality protein which is important for female muscle growth and repair.

It also contains a high amount of vitamin B3 and vitamin B6 which supports muscle growth and gives you better pumps.

This is the reason why many bodybuilder loads with different types of vitamins for their muscle growth.

3. Salmon

Salmon is considered as a great source for female muscle growth and overall health.

Salmon is an oily fish with rich content of protein, protective antioxidants, and omega-3 fatty acids.  Omega -3 fatty acids play an important role in the female muscle growth which receives the most attention.

4. Tuna and other fish

Fish is a complete protein that is low in saturated fats.  Tuna contains a high amount of vitamin A and other vitamins, including B complex. These nutrients are important for optimal health and female muscle growth.

Tuna is also omega-3 rich fish which helps in fat loss and ensure the proper metabolism of your body.

You can use Worcestershire sauce on tuna to taste it better. You can also throw some slice of cheese in it as well. Tuna is also very important for older adult healths.

5. Oatmeal

Oatmeal is a great source of carbohydrates and protein, which also contain essential amino acids. This amino acid is particularly important for female muscle growth. It is a good combination of carbs, fibre, mineral and vitamins.

It has a low glycaemic index value which helps to decrease hunger, increase satiety, and finally helps in fat loss.

The other function of low-GI foods is to preserve the muscle and enhance fat loss. 

6. Protein powders

Sometimes protein powder is really necessary for female muscle growth because a normal diet is not enough to fulfil all of their amino acid needs. You can add protein shakes to your daily routine.

Some of the dairy protein powder such as whey protein and casein protein can be used in muscle gain.

Female bodybuilders normally use the protein powder when they wake up, right after the workout and also they mixed it with some of their meals.

However, you can still get high-quality protein from your balanced diet which includes whole foods and use as protein booster.

7. Cottage cheese

Cottage cheese is packed with slow-digesting casein protein. The casein protein in the cottage cheese helps to release amino acids slowly, so female bodybuilder often takes it before sleep to help with recovery and reduce the muscle breakdown during sleep.

Cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients.

Besides the female muscle growth, cottage cheese helps to strengthen bones and teeth. It also helps to maintains blood sugar level and boosts weight loss.

8. Peanuts

Peanut is one of the good sources for female muscle growth because it contains a mix of protein, fat, and crabs. They are also rich in essential amino acid i.e. leucine.

Peanut could be a good way to get some extra calories and nutrients in a hard time when you don’t get enough calories to drive muscle growth.

It also contains a variety of sodium levels which helps absorb all the vital nutrients.  Sodium is also one of the key requirements for healthy muscle and nerve activity.

9. Milk

Milk contains a mix of protein, carbohydrates, and fats which promotes greater gains in muscle and losses in body fat than other sports drinks.

According to the University of Texas medical branch, Whole milk may be the best choice for female muscle growth.

A female bodybuilder needs about 0.8gram of protein per pound of bodyweight for optimal muscle building. So a gallon of milk can cover base protein requirements of the day.

It also contains casein protein, which helps to prevent muscle breakdown during sleep.

10. Brown rice

Brown rice is said to increase the growth hormone levels which encourages lean muscle growth. You can consider eating healthy brown rice in the hours leading up to exercise which may allow you to exercise harder. This provides your body with a greater stimulus for your muscle growth.

Furthermore, some female bodybuilder prefers white rice because of its sugar content but there is no evidence-based research that brown rice is inferior to white rice.

11. Garbanzo beans (Chickpeas)

Chickpeas are packed with 9 grams of protein and 27 grams of carbs per half-cup.  These combinations of proteins and carbs are great for pre-workout fuel and post-workout muscle building.

Chickpeas are also rich in iron, which provide about 15% of your daily value. It is considered as lower quality than animal source though still its best part of balanced female muscle growth diet.

12. Pumpkin seeds

Pumpkin seeds are a complete protein source, which has numerous amount of zinc than any other seeds. The zinc in pumpkin seeds is important for fat burning. It also helps to produce more testosterone which can help you to build muscle.

It is also a good source of antioxidants, magnesium and fatty acids which may help to keep your heart healthy. There are many other benefits of pumpkin except female muscle growth. Some of the benefits of pumpkin seeds are

  • It helps to maintain prostate health.
  • It may reduce high blood pressure.
  • It also reduces high cholesterol level.
  • It prevents the risk factors for heart disease.

How long does it take to build muscle?

Food is not just enough to build muscle. You need lots of training and exercises to be muscular women. If you are beginners in training, it can take at least eight weeks to get your muscle firing.

If you had a lot of muscle from training, then it may take around three to four weeks to be muscular women.

Spending your whole day in the gym isn’t necessary for female muscle growth. Weight training for 20 to 30 minutes, for two to three week, is enough to have a good result. You must care about the bodybuilding foods which are discussed above. You must take this food routinely to prevent lots of protein deficient.

Myths about female muscle growth

  • Women should not lift any weight heavier than three pounds.
  • Women should avoid using weight because it will make them overweight.
  • Aerobic exercise is the most effective way to burn the fat
  • A combination of light weights and high repetitions is the best way to “tone up the muscle.”


For female muscle growth, it is necessary to shift your focus on foods for fat loss to eating for muscle gain. Simply, it means you need to consume nutrient-dense foods in the form of high-quality protein, healthy carbs, and fats in the right quantity. These foods support female muscle to grow rapidly and also prevent from muscle break down.

For beginner women, it will take eight to nine-week to build muscle, whereas the women who have big muscles will take just three to four weeks to gain muscle. It is expected that an average woman can gain around 10 pounds of muscle during her first year. Try all those foods that animate female muscle growths.

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