Lean Muscle Nutrition for Women

Lean Muscle Nutrition for Women

If you want to gain lean muscle you need a well thought out training program and nutrition plan. Your nutritional intake needs to be geared toward building and repairing muscle by consuming enough high-quality protein foods. Muscle is a dense, ‘hungry’ tissue, which means that the more of it that you have, the more fat you’ll be able to burn, and the closer you’ll get to your desired body shape.

Foods and supplements for lean muscle

Lean muscle building foods

Choose ‘real’ foods that have been minimally processed and that have good protein content. Examples include lean meats, nuts, seeds, tofu, tempeh, legumes, pulses, seafood and full-fat dairy. Eat these alongside plenty of vegetables and some healthy fats such as olive oil or coconut oil.


Lean muscle building supplements

Supplements should do just that – supplement (not replace) a real food diet. Whey protein powder which you can use to make delicious shakes is often considered the ‘gold standard’ in terms of protein supplements.  Other muscle building supplements you might want to consider include creatine and glutamine powder.


How to eat

Ok, so other than putting food in your mouth, chewing and swallowing there are a few things you need to understand that will help you achieve your lean muscle goals.

1- Eat an appropriate portion for your body size. It’s tempting to want to eat as much as the men that live in your house, but in reality a smaller body size requires a smaller portion size.

2- Drink most of your water in between meals rather than during meals so that your stomach acids can do their job to break down your food properly.

3- Choose the absolute best quality food you can afford. This will help provide your body with the nutrition it needs to build lean muscle. Think organic food, grass-fed meat, and local, seasonal fruits and vegetables.

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