{"id":3347,"date":"2025-04-08T20:22:42","date_gmt":"2025-04-08T20:22:42","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/muscle-building-diet-for-women\/"},"modified":"2026-08-03T18:30:12","modified_gmt":"2026-08-03T18:30:12","slug":"muscle-building-diet-for-women","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/muscle-building-diet-for-women\/","title":{"rendered":"Muscle Building Diet For Women: Ditch The Myths, Keep The Curves"},"content":{"rendered":"<p>Building muscle is equal parts training, recovery, and \u2014 yes \u2014 nutrition. If you lift hard but eat like a snack machine, gains will be slow, frustrating, and inconsistent.<\/p>\n<p>This guide walks you through a realistic, science-friendly, and totally doable muscle-building diet tailored for women: what to eat, how much, when, and why it matters. No fluff. No crash diets. Just food that fuels strength.<\/p>\n<h2>Why Diet Matters For Muscle Building<\/h2>\n<p>You can\u2019t out-train a poor diet. Muscle is tissue that requires building blocks (protein), energy (calories), and a favorable hormonal and recovery environment. Food provides all three. The right diet:<\/p>\n<ul>\n<li>Supplies amino acids for muscle repair and growth.<\/li>\n<li>Fuels intense workouts so you can progressively overload.<\/li>\n<li>Supports recovery and hormonal balance.<\/li>\n<li>Maintains a favorable body composition (more muscle, less unnecessary fat).<\/li>\n<\/ul>\n<p>If training is the blueprint, nutrition is the construction crew.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-15201\" src=\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-1.png\" alt=\"Muscle Building Diet For Women\" width=\"736\" height=\"1312\" srcset=\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-1.png 736w, https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-1-168x300.png 168w, https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-1-574x1024.png 574w\" sizes=\"auto, (max-width: 736px) 100vw, 736px\" \/><\/p>\n<h2>The Big Picture: Calories, Macros, And Consistency<\/h2>\n<h3>Calories: Aim For A Small Surplus<\/h3>\n<p>To build muscle most efficiently, you typically need a modest calorie surplus \u2014 eating slightly more calories than you burn. That surplus provides energy for growth without piling on excessive fat.<\/p>\n<p>For most women, a surplus of about 200\u2013350 kcal\/day is a sensible starting point. Track progress for 2\u20134 weeks and make adjustments as needed.<\/p>\n<p>If you\u2019re new to lifting, you can sometimes build muscle at maintenance calories (hello, beginner gains). If you\u2019re lean and want to remain so, you can be more conservative with surplus.<\/p>\n<p>If you\u2019re trying to lose fat while building muscle, you\u2019ll need advanced planning (recomposition) and patience.<\/p>\n<h3>Protein: Your Non-Negotiable<\/h3>\n<p>Protein is the foundation. Aim for <strong>1.6\u20132.2 grams per kilogram<\/strong> of body weight per day (that\u2019s roughly <strong>0.7\u20131.0 g per pound<\/strong>). For a 65 kg (143 lb) woman, that\u2019s about 104\u2013143 g daily. Higher ends benefit those in a calorie deficit or who train intensely.<\/p>\n<p>Why protein? It provides amino acids for muscle repair, promotes satiety, and supports metabolic health. Spread protein evenly across meals \u2014 20\u201340 g per meal is a solid target.<\/p>\n<h3>Carbohydrates: Fuel For Performance<\/h3>\n<p>Carbs are not the enemy. They\u2019re the muscles\u2019 preferred fuel for heavier lifts and high-intensity training.<\/p>\n<p>Aim for <strong>2\u20134 g\/kg<\/strong> depending on activity level (more for high-volume lifters, less for lower-intensity or lower-volume trainees). Carbs before and after workouts improve performance and recovery.<\/p>\n<h3>Fats: Hormones And Health<\/h3>\n<p>Dietary fat supports hormones, cellular health, and nutrient absorption. Keep fat at <strong>20\u201335%<\/strong> of total calories. Focus on healthy sources: olive oil, avocados, nuts, seeds, fatty fish, and moderate amounts of dairy and eggs.<\/p>\n<h2>Meal Timing And Frequency: What Works Best<\/h2>\n<p>Meal frequency is personal. What matters most is total daily intake and quality. However, some practical tips help:<\/p>\n<ul>\n<li><strong>Distribute protein<\/strong> across 3\u20135 meals to maximize muscle protein synthesis throughout the day.<\/li>\n<li><strong>Pre-Workout:<\/strong> Have a meal 1\u20133 hours before training with carbs and protein (example: Greek yogurt + banana + oats).<\/li>\n<li><strong>Post-Workout:<\/strong> Aim for protein (20\u201340 g) and carbs within 1\u20132 hours to support recovery. (Yes, protein even matters if you ate recently \u2014 consistency helps.)<\/li>\n<li><strong>Night Protein:<\/strong> A slow-digesting source like casein or cottage cheese before bed can be beneficial, but is optional.<\/li>\n<\/ul>\n<p>Don&#8217;t obsess over perfect timing \u2014 aim for practical windows that fit your life.<\/p>\n<h2>Building Blocks: Food Choices That Help You Grow<\/h2>\n<h3>High-Protein Foods<\/h3>\n<ul>\n<li>Chicken breast, turkey, lean beef<\/li>\n<li>Fish: salmon, tuna, cod<\/li>\n<li>Eggs and egg whites<\/li>\n<li>Greek yogurt, cottage cheese<\/li>\n<li>Tofu, tempeh, edamame<\/li>\n<li>Whey protein or plant-based protein powders<\/li>\n<li>Legumes: lentils, chickpeas, black beans<\/li>\n<\/ul>\n<h3>Quality Carbohydrates<\/h3>\n<ul>\n<li>Rice (white or brown), oats, quinoa<\/li>\n<li>Potatoes and sweet potatoes<\/li>\n<li>Whole-grain pastas and breads<\/li>\n<li>Fruits and vegetables (these also provide fiber and micronutrients)<\/li>\n<li>Beans and legumes<\/li>\n<\/ul>\n<h3>Healthy Fats<\/h3>\n<ul>\n<li>Olive oil, avocado oil<\/li>\n<li>Avocados, olives<\/li>\n<li>Nuts and seeds<\/li>\n<li>Fatty fish (omega-3s)<\/li>\n<li>Nut butters (in moderation)<\/li>\n<\/ul>\n<h3>Micronutrients &amp; Extras<\/h3>\n<ul>\n<li>Leafy greens, cruciferous vegetables, colorful produce<\/li>\n<li>Vitamins\/minerals found in whole foods: iron, calcium, vitamin D, B-vitamins<\/li>\n<li>Hydration: water is basic but essential \u2014 dehydration affects performance and recovery.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-15202\" src=\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-2.png\" alt=\"Muscle Building Diet For Women\" width=\"736\" height=\"1312\" srcset=\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-2.png 736w, https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-2-168x300.png 168w, https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-2-574x1024.png 574w\" sizes=\"auto, (max-width: 736px) 100vw, 736px\" \/><\/p>\n<h2>Sample Daily Macro Breakdown (Example)<\/h2>\n<p>Here\u2019s a realistic example for a woman aiming for muscle gain: 2,100 kcal\/day, 140 g protein, 230 g carbs, 60 g fat.<\/p>\n<ul>\n<li><strong>Breakfast:<\/strong> 350\u2013450 kcal \u2014 oatmeal with protein, berries, nut butter.<\/li>\n<li><strong>Lunch:<\/strong> 500\u2013600 kcal \u2014 grilled chicken, quinoa, big salad with olive oil.<\/li>\n<li><strong>Pre-Workout Snack:<\/strong> 200\u2013300 kcal \u2014 banana + yogurt or rice cakes + peanut butter.<\/li>\n<li><strong>Post-Workout Dinner:<\/strong> 500\u2013600 kcal \u2014 salmon, sweet potato, steamed veggies.<\/li>\n<li><strong>Evening Snack:<\/strong> 150\u2013300 kcal \u2014 cottage cheese + fruit or a protein shake.<\/li>\n<\/ul>\n<p>Adjust portion sizes according to your specific calorie and macro needs.<\/p>\n<h2>Sample 7-Day Meal Plan (High-Level Outlines)<\/h2>\n<p>Here\u2019s a flexible week. Portions change to match your calorie target.<\/p>\n<h3>Day 1<\/h3>\n<ul>\n<li>Breakfast: Greek yogurt + oats + berries + almond butter<\/li>\n<li>Lunch: Turkey breast wrap (whole grain) + spinach + avocado<\/li>\n<li>Snack: Apple + cottage cheese<\/li>\n<li>Dinner: Grilled salmon + brown rice + steamed broccoli<\/li>\n<li>Snack: Protein shake<\/li>\n<\/ul>\n<h3>Day 2<\/h3>\n<ul>\n<li>Breakfast: Vegetable omelet + toast<\/li>\n<li>Lunch: Lentil salad with feta + mixed greens<\/li>\n<li>Snack: Hummus + carrot sticks<\/li>\n<li>Dinner: Chicken stir-fry with mixed vegetables + quinoa<\/li>\n<li>Snack: Handful of mixed nuts<\/li>\n<\/ul>\n<h3>Day 3<\/h3>\n<ul>\n<li>Breakfast: Protein pancakes + mixed berries<\/li>\n<li>Lunch: Tuna salad + sweet potato<\/li>\n<li>Snack: Greek yogurt + honey<\/li>\n<li>Dinner: Lean beef chili + brown rice<\/li>\n<li>Snack: Cottage cheese + pineapple<\/li>\n<\/ul>\n<h3>Day 4<\/h3>\n<ul>\n<li>Breakfast: Overnight oats + whey protein + banana<\/li>\n<li>Lunch: Tofu Buddha bowl + quinoa + greens<\/li>\n<li>Snack: Rice cakes + nut butter<\/li>\n<li>Dinner: Baked cod + roasted vegetables + couscous<\/li>\n<li>Snack: Protein pudding or shake<\/li>\n<\/ul>\n<h3>Day 5<\/h3>\n<ul>\n<li>Breakfast: Smoothie (protein powder, spinach, berries, oats)<\/li>\n<li>Lunch: Chicken Caesar salad (light dressing)<\/li>\n<li>Snack: Edamame<\/li>\n<li>Dinner: Turkey meatballs + whole-wheat pasta + marinara<\/li>\n<li>Snack: Greek yogurt + dark chocolate flakes<\/li>\n<\/ul>\n<h3>Day 6<\/h3>\n<ul>\n<li>Breakfast: Scrambled eggs + avocado toast<\/li>\n<li>Lunch: Quinoa + black beans + salsa + avocado<\/li>\n<li>Snack: Cottage cheese + cucumber slices<\/li>\n<li>Dinner: Grilled shrimp + sweet potato fries + salad<\/li>\n<li>Snack: Protein bar (check macros)<\/li>\n<\/ul>\n<h3>Day 7<\/h3>\n<ul>\n<li>Breakfast: Bagel + smoked salmon + cream cheese (light)<\/li>\n<li>Lunch: Chickpea curry + basmati rice<\/li>\n<li>Snack: Fruit + handful of almonds<\/li>\n<li>Dinner: Steak (lean cut) + baked potato + asparagus<\/li>\n<li>Snack: Casein or slow protein before bed<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-18499\" src=\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2025\/09\/Muscle-Building-Diet-For-Women-2-1.png\" alt=\"Muscle Building Diet For Women \" \/><\/p>\n<h2>Supplements: Useful But Not Mandatory<\/h2>\n<p>Supplements can help fill gaps or simplify nutrition, but they\u2019re not magic.<\/p>\n<ul>\n<li><strong>Protein Powder:<\/strong> Practical, helps hit protein targets. Choose whey or plant-based, depending on preference.<\/li>\n<li><strong>Creatine Monohydrate:<\/strong> One of the most researched supplements for strength and muscle. Typically 3\u20135 g\/day. Safe for most people.<\/li>\n<li><strong>Fish Oil (Omega-3):<\/strong> For general health and inflammation management.<\/li>\n<li><strong>Vitamin D:<\/strong> Many people are deficient; consider testing and supplementing if low.<\/li>\n<li><strong>Multivitamin:<\/strong> Insurance when your diet isn\u2019t varied.<\/li>\n<li><strong>Caffeine:<\/strong> Useful pre-workout for performance (from coffee or supplements), but avoid excess.<\/li>\n<\/ul>\n<p>Always check with your healthcare provider, especially if pregnant, breastfeeding, or with medical conditions.<\/p>\n<h2>Practical Strategies For Eating More Protein<\/h2>\n<p>If you struggle to reach protein targets, try these hacks:<\/p>\n<ol>\n<li><strong>Protein First:<\/strong> Make protein the centerpiece of meals, not the side.<\/li>\n<li><strong>Protein-Rich Snacks:<\/strong> Keep Greek yogurt, cottage cheese, hard-boiled eggs, jerky, or protein bars handy.<\/li>\n<li><strong>Add Powder Where It Fits:<\/strong> Blend protein into smoothies, yogurt, or oatmeal.<\/li>\n<li><strong>High-Protein Breakfasts:<\/strong> Eggs, cottage cheese, Greek yogurt, or protein pancakes.<\/li>\n<li><strong>Double Up on Protein Sources:<\/strong> Pair legumes with dairy or add chicken to salads.<\/li>\n<\/ol>\n<hr \/>\n<h2>Adjusting For Different Goals And Body Types<\/h2>\n<h3>If You\u2019re New To Lifting<\/h3>\n<ul>\n<li>You can build muscle on maintenance or a slight surplus. Prioritize protein and progressive training. Expect noticeable changes faster than an advanced lifter.<\/li>\n<\/ul>\n<h3>If You\u2019re Lean And Want To Stay Lean<\/h3>\n<ul>\n<li>Use a conservative surplus (100\u2013200 kcal\/day) and focus on high-protein intake. Track body composition and adjust.<\/li>\n<\/ul>\n<h3>If You\u2019re Trying To Recompose (Lose Fat And Build Muscle)<\/h3>\n<ul>\n<li>Aim for high protein (upper end), maintain calories or a slight deficit, and focus on strength training. This is slower but possible.<\/li>\n<\/ul>\n<h3>If You\u2019re Overweight And Want Muscle<\/h3>\n<ul>\n<li>Start with a modest deficit to lose fat while maintaining\/increasing protein and strength training. Building muscle in a calorie deficit is slower, but you\u2019ll improve body composition.<\/li>\n<\/ul>\n<h2>Training And Nutrition Sync: What To Eat Around Workouts<\/h2>\n<h3>Pre-Workout<\/h3>\n<ul>\n<li><strong>Goal:<\/strong> Fuel performance.<\/li>\n<li><strong>What:<\/strong> Carbs + some protein, low-fat to avoid digestive discomfort.<\/li>\n<li><strong>Example:<\/strong> Banana + Greek yogurt; toast with peanut butter (light); rice cake + turkey slices.<\/li>\n<\/ul>\n<h3>During Workout<\/h3>\n<ul>\n<li>For most women, water is enough for sessions under 90 minutes. For very long sessions, sports drinks or BCAAs are optional.<\/li>\n<\/ul>\n<h3>Post-Workout<\/h3>\n<ul>\n<li><strong>Goal:<\/strong> Replenish glycogen and provide amino acids.<\/li>\n<li><strong>What:<\/strong> Protein (20\u201340 g) + carbs.<\/li>\n<li><strong>Example:<\/strong> Protein shake + fruit; chicken + rice; cottage cheese + toast.<\/li>\n<\/ul>\n<h2>Hydration And Alcohol: The Real Talk<\/h2>\n<ul>\n<li><strong>Hydration:<\/strong> Drink water throughout the day. Dehydration reduces strength and recovery. Aim to sip consistently rather than chug rarely.<\/li>\n<li><strong>Alcohol:<\/strong> It can impair recovery and protein synthesis if used excessively. Moderate consumption is okay, but if you\u2019re prioritizing muscle, keep it limited and plan around training.<\/li>\n<\/ul>\n<h2>Common Mistakes Women Make When Trying To Build Muscle<\/h2>\n<ol>\n<li><strong>Under-Eating:<\/strong> Too few calories to support growth.<\/li>\n<li><strong>Low Protein:<\/strong> Not hitting protein targets.<\/li>\n<li><strong>Fear of Weights:<\/strong> Avoiding heavy or progressive resistance training.<\/li>\n<li><strong>Over-Reliance on Cardio:<\/strong> Cardio is good, but only strength training builds muscle.<\/li>\n<li><strong>Inconsistency:<\/strong> Diet wins when done consistently over months.<\/li>\n<li><strong>Chasing Perfection:<\/strong> Obsessing over one meal. Focus on daily and weekly totals.<\/li>\n<li><strong>Ignoring Recovery:<\/strong> Sleep and stress management are part of the diet equation (they influence hormones and appetite).<\/li>\n<\/ol>\n<h2>How To Track Progress (Without Going Crazy)<\/h2>\n<ul>\n<li><strong>Scale:<\/strong> Useful but imperfect \u2014 muscle weighs more than fat. Don\u2019t panic at small weight increases.<\/li>\n<li><strong>Measurements:<\/strong> Track waist, hip, thigh, and arm measurements monthly.<\/li>\n<li><strong>Photos:<\/strong> Take progress photos every 2\u20134 weeks in similar lighting and clothes.<\/li>\n<li><strong>Strength Metrics:<\/strong> Track lifts: if you\u2019re increasing weights or reps, muscle progress is happening.<\/li>\n<li><strong>How Clothes Fit:<\/strong> Sometimes the best indicator \u2014 clothes feel firmer in the right places.<\/li>\n<\/ul>\n<p>Adjust calories and macros based on these markers, not on daily mood swings.<\/p>\n<h2>Special Considerations For Women<\/h2>\n<h3>Hormones And The Menstrual Cycle<\/h3>\n<p>Hormonal fluctuations across the cycle can influence appetite, energy, and water retention. Training intensity and carbohydrate needs may feel different at certain times.<\/p>\n<p>Be flexible: some women train heavily during their follicular phase and prefer lighter sessions during the luteal phase. Adjust calories slightly if appetite changes, but don\u2019t overreact to temporary fluctuations.<\/p>\n<h3>Pregnancy And Breastfeeding<\/h3>\n<p>If pregnant or breastfeeding, consult a healthcare professional. Nutritional priorities shift; building muscle may not be the primary goal. Focus on safety and nutrient-dense food.<\/p>\n<h3>Iron And Energy<\/h3>\n<p>Women are more likely to experience iron deficiency, which can sap energy. If you feel unusually tired and it&#8217;s not explained by sleep or training, get labs checked and talk to your provider about iron status.<\/p>\n<h2>Recipes That Make Higher Protein Fun<\/h2>\n<h3>Quick Protein-Packed Breakfast Bowl<\/h3>\n<ul>\n<li>1 cup Greek yogurt<\/li>\n<li>\u00bc cup oats (soaked)<\/li>\n<li>1 scoop protein powder<\/li>\n<li>1 TBSP almond butter<\/li>\n<li>Handful berries<br \/>\nMix and enjoy.<\/li>\n<\/ul>\n<h3>Simple Post-Workout Chicken Rice Bowl<\/h3>\n<ul>\n<li>120\u2013150 g grilled chicken breast<\/li>\n<li>1 cup cooked rice<\/li>\n<li>Roasted veggies (broccoli, peppers)<\/li>\n<li>1 tsp olive oil + lemon<br \/>\nSeason. Eat hot.<\/li>\n<\/ul>\n<h3>Cottage Cheese Snack<\/h3>\n<ul>\n<li>1 cup cottage cheese<\/li>\n<li>1 sliced peach or pineapple<\/li>\n<li>Sprinkle cinnamon and chopped walnuts<\/li>\n<\/ul>\n<p>Real food, simple prep, hits the macros.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/EFyLdv3azl4?si=GCUQvZf9_JRtmWz-\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Frequently Asked Questions<\/h2>\n<h3>Will lifting make me bulky?<\/h3>\n<p>Unlikely. Women typically have far lower testosterone than men, making massive size gains difficult without intentional, sustained bulking and often assistance. Expect stronger, more defined muscles rather than bulky brawn.<\/p>\n<h3>How fast will I see results?<\/h3>\n<p>Beginners can notice changes within weeks (strength and shape). Significant muscle growth takes months. Be patient and consistent.<\/p>\n<h3>Can I build muscle on a vegan diet?<\/h3>\n<p>Yes. Be mindful of total protein and amino acid quality; combine legumes, soy, grains, and consider protein powders. Aim for slightly higher protein targets if needed.<\/p>\n<h3>Do I need supplements?<\/h3>\n<p>No. Whole foods are primary. Supplements are convenient for meeting protein goals and supporting specific needs (like creatine).<\/p>\n<h2>Weekly Checklist To Keep You On Track<\/h2>\n<ul>\n<li>Hit protein goal each day.<\/li>\n<li>Eat a modest calorie surplus or maintain, depending on goal.<\/li>\n<li>Prioritize strength training 3\u20135 times per week.<\/li>\n<li>Sleep 7\u20139 hours per night.<\/li>\n<li>Drink water throughout the day.<\/li>\n<li>Adjust based on weekly progress metrics (strength, measurements, photos).<\/li>\n<\/ul>\n<h2>Real Talk: Mindset And Patience<\/h2>\n<p>Muscle building is a slow, steady process. It\u2019s not glamorous. It\u2019s progress measured in heavier sets, fuller meals, and how your jeans fit. Expect plateaus. Expect off-weeks. Expect life \u2014 and plan for it.<\/p>\n<p>Your body will respond if you feed it the tools and give it stress (training) and rest (sleep). Celebrate small wins: a new personal record, a tighter jacket, fewer days where you dread stairs.<\/p>\n<h2>Final Words: A Simple Starter Plan<\/h2>\n<p><strong>If you want one clear action plan to begin next Monday, do this:<\/strong><\/p>\n<ol>\n<li><strong>Calculate a starting calorie target<\/strong> \u2014 maintenance + 200 kcal.<\/li>\n<li><strong>Set protein at 1.8 g\/kg body weight.<\/strong><\/li>\n<li><strong>Choose whole food carbs &amp; fats to fill remaining calories.<\/strong><\/li>\n<li><strong>Designate 3\u20134 meals a day<\/strong> with protein at each.<\/li>\n<li><strong>Follow a progressive strength program<\/strong> (compound lifts, 3x per week).<\/li>\n<li><strong>Track strength and measurements<\/strong> every 2\u20134 weeks and adjust calories + protein accordingly.<\/li>\n<li><strong>Prioritize sleep and manageable stress reduction.<\/strong><\/li>\n<\/ol>\n<p>No drama. No starvation. Just food, iron will, and a plan.<\/p>\n<p>Building muscle as a woman is powerful \u2014 not just physically, but mentally. Food fuels that transformation. Keep it real, keep it consistent, and enjoy the process.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building muscle is equal parts training, recovery, and \u2014 yes \u2014 nutrition. If you lift hard but eat like a snack machine, gains will be slow, frustrating, and inconsistent. This guide walks you through a realistic, science-friendly, and totally doable muscle-building diet tailored for women: what to eat, how much, when, and why it matters&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":3348,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-3347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/3347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=3347"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/3347\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/3348"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=3347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=3347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=3347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}