Why do women need to dial-up the protein when working out?
Any woman serious about fitness goals needs to get serious about understanding protein and how it supports outcomes, whether building muscle, shedding fat, or simply maintaining hard-earned lean mass. Essentially protein is the fuel a woman’s body needs to repair, grow, and recover after every training session.
Why protein is essential for women’s fitness
For women who are serious about fitness goals, whether crushing strength workouts or working towards fat loss, protein isn’t just a ‘nice to have’ – it’s a must. Here’s why hitting the daily protein target needs to be a priority:
Muscle repair and growth
Every time the body hits the weights or has its limits pushed in training, muscles experience tiny microscopic tears. That’s totally normal and part of the process. But to get stronger, more resilient muscles, they need to be fed with what they need to rebuild. That’s where protein comes in. Think of it as the building material the body uses to repair muscles and make them stronger than before.
Supporting recovery
A body cannot train hard day after day if it can’t recover. This is where protein becomes a game-changer. Getting enough protein in a diet speeds up recovery between workouts – then the quicker it recovers, the sooner it can get back to training harder and more often. Importantly consistency and intensity are key to making progress, whether it’s building muscle, improving endurance, or torching fat.
Preserving lean mass
For those targeting fat loss, protein is the secret weapon. When a body is in a calorie deficit, there’s always a risk it will break down muscle as well as fat. But if you keep the protein intake high, it gives the body the food it needs to preserve hard-earned muscle whilst burning-off the fat. Less muscle loss, more fat loss – that’s the goal.
Metabolic benefits
Protein has a higher thermic effect compared to carbs and fats, meaning the body burns more calories just breaking it down. For those looking to increase metabolism and enhance fat loss, protein is a new best friend. Protein isn’t just about muscle, it’s helps achieve fat loss, strength, and recovery goals faster and more efficiently.
How much protein do women need?
There’s no one-size-fits-all when it comes to protein intake – needs depend on a key factors like body weight, how intense the training is, and what specific goals are. But for regular training the general recommendation for women is to aim for
1.6 to 2.2 grams of protein per kilogram of body weight per day. Slightly more specifically:
- If the focus is on fat loss, or maintaining muscle mass, aim for the higher end – closer to 2.0 to 2.2 grams per kilogram of body weight. Because when you’re in a calorie deficit, it’s critical to keep your protein intake high to prevent muscle breakdown.
- If the goal is muscle gain or even just moderate training, around 1.6 to 2.0 grams per kilogram should ensures the body gets the building blocks it needs to grow.
- As such a woman weighing 65 kg, who’s focused on muscle gain or maintaining lean mass, would want to aim for somewhere between 104 to 143 grams of protein per day.
- Alternatively, someone weighing 70 kg with a goal of fat loss will need around 140 grams of protein daily (2.0 grams per kilogram) to maintain muscle whilst getting lean.
Having a protein target and hitting it every day is one of the best things to do to reach fitness goals faster. So, take a minute, calculate how much you need, and start adjusting your meals to meet that number. Every journey to strength and health is personal, but one thing remains true for everyone – protein is key to making the most of workouts and their intended outcomes.
Why whole protein sources matter
Whole food protein sources come packed with extra benefits a body just can’t get from a supplement. Not only do they provide the protein muscles need to repair and grow, but they’re also loaded with vitamins, minerals, and healthy fats
that support overall well-being.
Equally important, whole protein sources are more satiating. This means they help the body feel fuller for longer, making it easier to stick to nutrition goals without constantly battling hunger or snacking on things that don’t work toward desired outcomes.
High-quality protein sources
Here are some fantastic whole food options to add to meals:
- Lean meats (chicken, turkey)
- Fish and seafood (salmon, tuna)
- Eggs
- Dairy products (Greek yogurt, cottage cheese)
- Legumes (lentils, chickpeas)
- Plant-based options (tofu, tempeh, quinoa)
These foods provide all the essential amino acids the body can’t produce on its own, making them vital for muscle growth, repair, and recovery. For those following a vegan or plant-based diet, options like tofu, tempeh, quinoa, lentils, and chickpeas can help you meet your protein needs.
Spread protein intake throughout the day
To make sure your body is always in a muscle-building, fat-burning state, it’s smart to spread your protein intake throughout the day. Aim for 20–40 grams of protein per meal to maximize muscle protein synthesis and keep your
metabolism firing.
Part 4: “Maximize Your Protein Intake: Tips, Snacks, and Shakes for Busy Days”
Now, let’s talk strategy. Hitting your daily protein target can feel tricky, especially if you’re always on the go. But with a few smart choices, you can make it happen.
Start Your Day Strong: Protein at Breakfast
First things first, start your day with protein! It’s easy to load up on carbs first thing in the morning, but by including more protein in your breakfast, you’re giving your body the kick-start it needs to fuel your training and keep you full longer. Here are some quick, high-protein breakfast ideas:
- Scrambled eggs with spinach and avocado
- Greek yogurt with mixed berries and a sprinkle of chia seeds
- A tofu scramble with veggies
- Overnight oats made with almond milk and a scoop of protein powder
Adding protein to breakfast can set the tone for the rest of the day, keeping your energy up and your hunger in check.
Healthy, High-Protein Snacks (Including Vegan Options)
Snacking can be your friend when you choose high-protein options. Here are a few snacks that can help you stay on track between meals:
- Hard-boiled eggs or egg muffins
- Greek yogurt or cottage cheese with nuts
- Protein-packed hummus with veggie sticks
- Edamame (great vegan option!)
- Tofu or tempeh slices with a drizzle of soy sauce
- Handful of almonds or mixed nuts
- Protein balls made with nut butter and oats
These snacks are quick to prep, and they make hitting your protein goal that much easier, no matter how busy your day gets.
On-the-Go? Protein Shakes Have Your Back
We all have those crazy days where we don’t have time to prepare meals or snacks. That’s where protein shakes come in handy. They’re quick, convenient, and a great way to make sure you’re still hitting your protein target, even when
you’re short on time.
Here at Bodywise, we offer Herbalife protein shakes, which are a fantastic option if you’re looking for something nutritious and easy on the go. These shakes are packed with high-quality protein and can really help fill the gaps on those busy days. Whether you’re heading to work, the gym, or just need a post- workout refuel, these shakes have you covered.