How to eat three meals a day for women's muscle building diet

Women need to balance high-quality protein, complex carbohydrates, and healthy fats in their three meals a day to increase muscle mass. It is recommended to pair high protein breakfast with slow carbon staple food, increase antioxidant intake in lunch, and control the carbohydrates ratio in dinner.

1. Breakfast Match

For breakfast, it is recommended to match boiled eggs with oatmeal Congee and avocado. Boiled eggs provide complete protein and lecithin. Oat Congee contains β - glucan to delay gastric emptying, and the monounsaturated fat of avocado helps testosterone synthesis. Blueberries can be added to supplement anthocyanins and reduce oxidative stress reactions after strength training. Avoid refined sugar foods to prevent premature insulin fluctuations.

2. Lunch Combination

Recommended for lunch is brown rice paired with roasted chicken breast and broccoli. Chicken breast contains about 31 grams of protein per 100 grams and has low fat content. Brown rice provides B vitamins to help with protein metabolism, while broccoli contains sulforaphane to regulate estrogen levels. Suggest stir frying with olive oil and pairing with tomatoes to supplement lycopene, promoting the repair of muscle micro injuries after training.

3. Dinner Arrangement

Salmon is suitable for dinner with quinoa salad. Salmon's omega-3 fatty acids can reduce training inflammation. Quinoa contains 9 essential amino acids and has a low glycemic index. It can be paired with kale to supplement calcium and magnesium elements. Pay attention to controlling carbohydrate intake within 50 grams to avoid excessive glycogen conversion into fat at night.

4. Meal Options

Greek yogurt with nuts can be supplemented before and after training. Yogurt has a fast absorption rate of whey protein, and almonds provide vitamin E to protect cell membranes. Two hours before bedtime, you can consume casein slow-release protein powder, which provides amino acids continuously for up to 7 hours and is paired with chia seeds to increase dietary fiber.

5. Nutritional ratio

Daily protein intake is calculated at 1.6-2.2 grams per kilogram of body weight. Low GI foods are the main source of carbohydrates, accounting for 40% of total calories, while deep-sea fish and nuts are preferred sources of fat. Pay attention to supplementing nutrition with 5-6 meals and maintain a positive nitrogen balance by eating every 3 hours.

Women should pay special attention to iron supplementation during the muscle building period, and consume 2-3 animal liver or blood products per week, combined with vitamin C to promote absorption. Supplement fast carbon and whey protein within 30 minutes after training, and drink plenty of water daily to promote creatine metabolism. It is recommended to adjust the diet plan once a month, adjust the carbohydrate ratio according to changes in body fat percentage, and ensure at least 7 hours of sleep to promote muscle synthesis.