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Healthy Eating for a Female Fitness Competition

If you're interested in competing in a female fitness competition, you may be wondering about your diet. What should I be eating if I want to compete? How do I lose more fat? How do I make sure to keep my figure the way I want it? If these questions sound familiar, then this guide can help you answer your dieting questions.

The Basics

The first rule of thumb in any diet is balancing calories. This is just as important in a female fitness competition diet as in any other. You want to eat only as many calories as you burn in your workouts. If you still need to burn extra fat, you need to burn more calories than you eat, which is accomplished by either eating fewer calories or burning more in your workouts.

You should be eating 10 to 12 times your body weight in calories for a female fitness competition diet. If your body weight changes, your calorie intake should as well. Divide your calories using the following method:

  • Eat protein equal to 1 to 1 1/2 grams per pound of your current body weight. If your body weight changes, your protein intake should also change, just as you did with your calories.

  • Omega-3 fat intake should be around 1200 mg.
  • The rest can be whatever you'd like. However, make sure you eat more carbohydrates on high intense strength workout days and less carbs on other days.

Nutrients Needed

In a female fitness competition diet, your goal is to lose fat and build and maintain muscle mass. To do this, you have different nutritional requirements than you would need with a regular diet. Here are some tips on nutrients you should be adding to your diet:

  • Your diet should be high in protein and low in carbohydrates.
  • Eat more amino acids, which help not only to develop your muscles, but also improve your agility, alertness and vigor.
  • Fiber will give you a feeling of fullness while not overeating.
  • Vitamin C and other antioxidants keep you healthy, so you can remain alert during your training and competitions.

Eat a Balanced Diet

Eating a balanced diet is important if you want to remain competitive. Use the following tips to plan your meals:

  • Always drink plenty of water.

  • Eat meat, milk and eggs in moderation for energy.
  • You should always eat foods high in calories, for high intensity workouts that burn calories.
  • Fruit and cereal makes for a good breakfast with plenty of vitamins, minerals and carbohydrates.

What You Should Avoid

  • Alcohol and coffee.
  • Skipping out on any meals.

Always make sure that your goals for a female fitness competition are to build and maintain muscle mass and keep your fat low. Your diet should always reflect these goals. Keep these tips in mind when planning your diet.

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