3 For a 140-pound woman (63.6 kg), this equals approximately 115 grams of protein. Strength training women should aim for 1.7 to 1.8 grams protein per kilogram of bodyweight each day. An optimal muscle-building diet must contain adequate protein.If your goal is to develop more muscle mass and get stronger, pay attention to the following:
As such, eating food (especially protein foods) and exercising, (especially strength training) are important aspects of building more muscle. 2įood intake slows muscle protein breakdown and initiates muscle protein synthesis exercise augments this effect. Muscle protein synthesis is enhanced in the post-exercise period. Though that might sound like a bad thing, it actually isn’t. Muscle is also broken down during exercise. Muscle breakdown happens while you are in a fasted state (such as overnight, while sleeping), or when amino acids (from protein) are not readily available between meals. This process is a normal part of daily energy expenditure (commonly known as resting energy expenditure - REE) and is necessary for maintaining and building strong, healthy muscle. 1 This means that throughout the day, the body is constantly breaking down muscle (known as muscle protein breakdown - MPB) and rebuilding it (known as muscle protein synthesis - MPS). Skeletal muscle protein is in a state of constant metabolic turnover.
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These free amino acids are known as the free amino acid pool and are derived from dietary protein - foods like chicken, meat, fish, eggs, whey, and dairy - but your body can also supply them by breaking down its own proteins when dietary protein intake is inadequate.
These muscle proteins, and other bodily proteins (such as enzymes, and hormones), are created and repaired from the available free amino acids floating around in the bloodstream. You may have heard that skeletal muscle (the type of muscle to which we’re referring when we talk about building more muscle) is made up of special types of protein, primarily actin and myosin, and their subtypes and supporting proteins.
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It’s even more exciting to see women embrace the strength and confidence gained through resistance training - along with the physical changes that reflect those gains and their hard work.īefore we talk about how to build muscle, it’s important to understand a bit about the physiology behind muscle growth. Lately, we’re noticing a growing interest among women who want to increase their muscle mass, and we couldn’t be happier! It’s exciting to see women shedding concerns about “ getting bulky” and deliberately working toward muscle gain. If you’re looking for information to help you build muscle, you’ve come to the right place.Īt Girls Gone Strong, we believe that what is “right” for you is entirely up to you, and that the ultimate way to empower you is to give you the space to make all of the decisions you want about your life and your body, from how you choose to exercise, to how you want to look and feel in your body.
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