You’re crushing it in the gym and following your workout routine religiously, but the gains aren’t aligning with your goals. It’s time to take a hard look at your diet to make sure what goes in your body is supporting how you want to shape it. Follow along to break free from old habits and learn how to fuel your body for real progress.
Does eating more food make muscles bigger?
For many women, the idea of eating more food—and potentially gaining some body fat—is daunting. This concern applies to competitors transitioning from their ultra-lean stage physique as well as women outside the competitive sphere navigating societal pressures to stay lean.
If you’re serious about building muscle, increasing your calorie intake is non-negotiable. Gaining a bit of body fat during this process doesn’t equal failure—it equals progress. Shift your focus to non-aesthetic wins, like hitting personal records in the gym or improving your strength or stamina. These achievements signal that your body is growing stronger and adapting to your new regimen.
Accept Fat Gain as Part of the Process
Building muscle mass, especially for women, often requires you to get comfortable being uncomfortable. Aiming to stay lean year-round can backfire, leading to a slower metabolism, hormonal imbalances, and even mental burnout. The solution? Spend more time in a calorie surplus than in a deficit.
For competitors, this could look like an offseason-to-prep ratio of 2:1, such as eight months dedicated to building for every four months of dieting. For the general population, committing to several months of muscle-building can be transformative. Track your progress by aiming for a slow, steady weight gain of about 0.5% of your body weight every 2–3 weeks. If the scale isn’t moving, it’s time to increase your calories. Conversely, if it’s climbing too fast, you can dial it back slightly.
How to Build Lean Muscle for Females
One of the biggest mistakes women make is following weight loss diets while trying to build muscle. These fad diets—which often promise quick results by slashing calories or cutting out entire food groups—won’t help you reach your muscle-building goals. Rather than focusing on what not to eat, think about what to eat to build muscle.
Instead of extreme calorie restriction, prioritize a nutrient-dense diet with adequate protein, complex carbohydrates, and healthy fats. How much protein does a woman need to build muscle? Quite a bit, but thankfully there are many good sources. Incorporating protein powerhouses like lean beef, chicken, eggs, tofu, or whey protein ensures your body has the building blocks for muscle growth and repair. Add in carbohydrate essentials like oats, jasmine rice, or fiber-rich tortillas to fuel your workouts and recovery. Don’t forget healthy fats from avocados, nuts, and olive oil to support hormone production and overall health.
For a convenient protein boost, try ANIMAL Whey Protein, available in indulgent flavors like Brownie Batter. Add a scoop to your oatmeal for a sweet treat that fuels muscle growth.
The Role of Micronutrients and Hydration
Don’t overlook the importance of fruits, vegetables, and hydration. Fruits and vegetables provide essential vitamins, minerals, and antioxidants that support overall well-being and muscle recovery. Experiment with variety to maximize the benefits—consider options like microgreens for a nutrient-packed addition to your meals. Hydration is equally critical; staying adequately hydrated aids performance and recovery. Add electrolytes during intense sessions for an extra edge.
During workouts I sip on ANIMAL Clear Whey. My favorite flavor is Blueberry Acai. I like to add a pinch of salt for an electrolyte boost to stay hydrated.
The Best Muscle-Building Supplements for Women
Supplementation can fill gaps in your nutrition plan and enhance your fuel intake. Whey protein is a convenient way to meet your daily protein needs and support muscle recovery. Creatine enhances strength and power, while BCAAs or EAAs can reduce muscle soreness and boost recovery. A high-quality multivitamin ensures you’re covering all your micronutrient bases, optimizing your performance in and out of the gym.
Make supplementation enjoyable with ANIMAL Creatine Chews—a delicious way to stay consistent with your creatine intake. Pair it with ANIMAL PAK Orange Crushed, a multi-vitamin that tastes like orange juice, for a powerful and tasty start to your day.
Play the Long Game
Building muscle is a marathon, not a sprint. Whether you’re a competitor in the offseason or someone striving for personal physique goals, having a long-term vision is crucial. Resist the temptation to jump into a diet at the first sign of discomfort with your body. Instead, remind yourself why you started and what you’re working toward.
Competitors may focus on visualizing their next stage appearance, while non-competitors might envision feeling stronger, healthier, and more confident in their skin months down the road. Confidence shouldn’t hinge solely on how lean you are. Instead, draw it from the effort you’re putting in and the progress you’re making.
Nutrition and Training: A Powerful Partnership
Think of training and nutrition as two sides of the same coin. Strength training breaks down muscle tissue, while proper nutrition provides the fuel your body needs for energy and to repair and grow that tissue. Without enough food, even the best training program won’t yield optimal results.
Whether you’re preparing for the stage or working on building a stronger, more muscular physique, your nutrition is just as important as your workouts. Don’t let fear of eating hold you back from achieving your goals.
Final Takeaway: Fuel Your Success
Muscle building requires the right balance of training and nutrition, especially for women. No matter where you’re starting from, embracing the challenge of eating enough to support your goals is key. Trust the process, stay consistent, and don’t shy away from what your body needs. Remember, it’s not just about what you eat, but how it supports your journey to becoming your best self.
Renee Jewett is an IFBB Wellness Pro with multiple NPC accolades to her name. She generously shares her insights and first-hand experiences about her professional bodybuilding journey.
