Women naturally produce two to three times as much growth hormone as men, which makes it easier for them to build muscle. However, women have different muscle fiber types and hormones, which means that they need to approach training and nutrition differently to maximize muscle growth.
To optimize muscle growth, it is important for women to understand that their bodies utilize fats more than men, which means that carbohydrates are less important for women in a fasted state. Studies have shown that triglyceride levels can be up to 80 percent higher in women than in men, meaning that women’s bodies naturally liberate fats more easily. Women also have more type 1 muscle fibers, which utilize fat for fuel more than type 2 fibers that men have. This means that women can get away with having about half as many carbohydrates as men and still achieve the same level of muscle recovery after a workout.
In terms of post-workout nutrition, women are more efficient at the process of gluconeogenesis, which means that their bodies are used to utilizing carbs from different substrates. As a result, minimal carbs are needed post-workout. Women also have a lower glycolytic capacity than men, which means that their bodies have a lower capacity to hold carbohydrates, making it harder for them to utilize carbs for energy during workouts. Therefore, women do not need to replenish carbs as much as men.
Conclusion
Women who want to build muscle and get in shape should focus on incorporating strength training and cardio exercises into their routines while being mindful of their unique physiology. They should also pay attention to their nutrition, with a focus on consuming less carbs and more fats to optimize fat utilization.