Diet to build women’s muscles Building Guide for Female




Diet to build women’s muscles Building Guide for Female Learn how to gain the right kind of weight for Ladies muscle-building foods System

There are many foods that help you gain muscle. Both foods and athletic activity are crucial if you want to gain muscle. We offer you this suggested diet program to maintain and build muscle mass.



Without caring for a good diet that helps you gain muscle  there will be no noticeable progress. Protein-rich foods are very important for muscle gain, but carbohydrates and fats are also essential energy sources.

Now here are some foods that help you gain muscle:


Eggs contain a high percentage of protein and also contain healthy fats and other important nutrients, such as B vitamins and choline which are important materials for increasing muscle.

Salmon: It is a great meal to build muscle and maintain general health. Each meal contains (85 grams) of salmon contains about 17 grams of protein and about 2 grams of omega-3 fatty acids and many important vitamins.

Omega-3 fatty acids play an important role in health. Muscles may increase muscle gain during exercise programs

Chicken breasts

Chicken breasts are a rich source of protein, as 85 grams of chicken breast contains about 26 grams of protein


Yogurt is a rich source of protein, as it contains fast-digesting whey protein and also contains casein protein that is digested slowly.

Tuna: Every 85 grams of tuna contains 20 grams of protein and it also contains high amounts of Vitamin A  a group of vitamins B

Beef: an important source of protein  so every 85 grams of beef contains 25 grams of protein and also contains creatine, vitamins and minerals necessary to build muscle

Cottage cheese:

Each 228 grams of cottage cheese contains 28 grams of protein
Turkey meat: The turkey slices are considered one of the sources rich in protein and almost does not contain fat, so every 85 grams of steaks contains 25 grams of protein and it also contains niacin that helps rid the body of excess fat

There are many other foods rich in protein, such as shrimp, beans, fish of various kinds, and dairy products

The proposed muscle building diet:
the breakfast:
A cup of yogurt
Two whole eggs
Oats meal with milk and honey
Snack after breakfast:
Fruit salad platter

the lunch:
Medium size rice dish
A piece of meat, chicken or fish
Salad dish with olive oil
Omega 3
One hour before exercise:
Banana jin fruit
A cup of coffee
Meal after exercise:
Rice dish
Pack of tuna, beef, chicken, scoop and protein
Medium salad dish with olive oil
Omega 3

Bean dish with olive oil
Wheat Jenin meal with milk
A cup of yogurt
3 egg whites
Omega 3
Hour before bedtime meal:
Quraish cheese dish with vegetables and olive oil
This diet contains:

2600 calories  130 grams protein  140 grams carbohydrates and 40 grams fat




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