Proper nutrition is essential for muscle growth, regardless of your specific fitness goals. There are some vitamins and nutrients that women need to get in their diets in order to build muscle. Deficiencies in some of these are common among women, including those who are very active.
Multivitamins and Minerals
Women looking to grow muscle need an adequate quantity and quality of all vitamins and minerals. The best way to make sure you're getting the vitamins you need to grow muscle is to take a high-quality multivitamin and essential mineral product. Your best bets will be products that offer a separate pill for vitamins and for minerals. Pick a product that recommends you take it at least twice as day, since the body can't use all the vitamins it gets at once anyway. A quality multivitamin will help you get the nutrients you need to get through your workouts and recover properly between workouts. It is also important to have a well-balanced diet, including fruits, vegetables, protein and whole grains.
Calcium
Women are at risk of low levels of calcium. Calcium is needed for bone density and joint health, and to ward off osteoporosis. Women need at least 1,000 mg of calcium a day. If you are active--especially if you do resistance training--strong healthy bones and joints can help keep you from being injured.
Vitamin D
Awareness of the high rate of vitamin D deficiency among women is on the rise. Vitamin D is necessary for calcium absorption. When there's not enough vitamin D, your body calls on the calcium stored in your bones, which further weakens the bones. Women who get too little of this vitamin can experience muscle pain, bone fractures, reduced stamina, compromised immunity and other problems.
Iron
Women need 15 mg of iron to meet daily minimum requirements. When iron levels are low, blood can't carry oxygen to the cells. This means muscles won't be able to function optimally. Athletes who don't get enough iron can experience headaches, decreased appetite, poor endurance, difficulty catching their breath and ongoing fatigue.
There are two primary reasons women can get too little iron. Women tend to eat less iron-rich foods like red meat than their male counterparts. And many active women consume too few calories, therefore not getting enough iron in their diet.
Amino acids
Glutamine is an amino acid used by some weight lifters to help their bodies recover from intense workouts. Glutamine boosts glutathione, an antioxidant that helps the body overcome the stresses of intense workouts and prevent the breakdown of muscle following weight lifting.
Creatine is another amino acid supplemented by some weight lifters. Creatine helps supply muscles with energy. There is creatine in red meat, but many weight lifters take supplements as well. There is also evidence that creatine helps increase strength and grow muscle mass.
Getting Your Nutrients
Most nutritionists and trainers will recommend a multivitamin. Others may recommend additional supplementation based on specific health and diet issues and goals. But remember, there is no substitute for a healthful diet rich in all the vitamins, minerals and amino acids the body needs.
Tags: grow muscle, vitamins minerals, , amino acid, among women, enough iron, intense workouts