General diet guidelines for women while training

Most women nowadays include weight training as part of exercise program, but these trainings won’t make any difference if the diet is not clean, make sure that your diet consists of the right calories and proteins, but remember what you eat while training will also depend on your goals. A diet consisting of quality carbs, lean protein, healthy fats and fluids is necessary.

What is the best thing to eat before a workout?

Our body mainly rely on carbohydrate foods like breads, cereals, rice, vegetables, fruits etc. for quick energy.

In general, there’s no particular ideal meal before a workout, however it is necessary that the diet that you consume should be low in fat, moderate in carbs and protein and should include fluids. Water can be cooling to the body and dehydrated is the last thing you want to be, considering an explosive training.

Water or sports drinks

Usually water is often considered enough, but if you are into training longer or for more than 60 mins in hot and humid conditions, sports drinks may help as they have a good carb and sodium content.

Workout on an empty stomach?

On an empty stomach, it is preferable that you go on light jog or a walk to the park, a glass of water will do good before heading out.

However, if you are considering some intense burnout sessions, easy to digest carbs such as bananas, a slice of toast, fruit cocktails are recommended. One is advised to stay clear of fried food, greasy burgers and soft drinks.

What to eat after exercising?

For a post workout diet, protein would be a good idea since it helps the muscles recover, 10-20 grams of protein will do more than good for your muscles. You can have a lean chicken breast, a hard-boiled egg, a glass of protein shake or chocolate milk, or anything which is a good source of protein.

Best protein powders for women

Though there may be differences on the choice of protein powders, whey protein remains the ultimate favorite as it is considered one of the best and is highly digestible, ensures weight loss and while also enhancing muscle growth. Pea protein can help reduce hunger and is a great choice for vegans. Collagen is practically new in the market, it may also help with joint pain, muscle building and improved skin health.

There are also other proteins such as egg white protein, hemp protein, brown rice protein and also mixed plant-based protein powders which are popular supplements too.


When it comes to the number of meals you eat per day, there is no hard and fast rule, eating at intervals can actually keep your body fueled and prevent binge eating. To maximize muscle building it is recommended to consume high quality protein within two hours of your weight training session.

also read, Does Flax Seeds Help Lose Weight ?

and The 10 Best Exercises For Women, According To A Trainer

Cass Martin

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