female bodybuilding diet

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A female bodybuilding diet plan includes more protein than an average diet. While .25 to .5 g of protein per pound of body weight is adequate for the average woman, a female bodybuilder needs more to build and maintain greater amounts of muscle. Both males and females need about 1.5 to 2 g of protein per kilogram of body weight a day, according to Kristine Clark, Ph.D., R.D. of Penn State’s Center for Sports Medicine, who is quoted on the Oxygen Magazine website. Rather than rely on supplements, go for whole sources of lean protein such as flank steak, pork tenderloin, tuna, egg whites, and chicken breast. Low-fat dairy products such as cottage cheese, plain yogurt and ricotta cheese are other rich sources of protein and calcium