Women and Protein

By Xwerks Nutrition

Protein is essential for recovering from workouts, building lean muscle and essential to overall health. However a lot of women, especially active women, are not getting adequate amounts of protein.

4 Reasons to consume more protein

jessica-salvaggio 

1. Increase Fat Loss Whey protein supplementation, and high protein diets in general, enhance fat loss and also preserve muscle. One 12 week study showed participants losing 2.5x more body fat consuming a high protein diet compared to a low protein diet.

2. Muscle Damage and Recovery Protein helps you recover from workouts. Studies show protein consumed before and after a resistance training session significantly contributes to improvements in exercise recovery 24 and 48h post-exercise

3. Bone Health High protein diets are associated with higher bone mass and fewer fractures when calcium intake is adequate.

4. Appetite Control A 2013 study by The American Journal of Clinical Nutrition showed eating a breakfast high in protein had less feelings of hunger and reduced brain activation in regions that control food motivation.

Will It Make Me Bulky?

No. Donuts make you bulky. On a serious note, any man or women you see that is 'bulky' has spent many years trying to get 'bulky'. Women in general lack the testosterone to ever really gain a lot of size. For the average active women, having adequate protein intake is going to help them lose unwanted fat and build lean muscle mass.

nicole-capurso

How Much Do I Need?

If you are an athlete or active person, a good general rule of thumb is to consume .75-1g of protein per pound of bodyweight daily. So a 120lb woman would consume 90 - 120 grams of protein per day.

You want most of this to come from real foods, but you can also supplement with protein shakes, whey protein is a good choice. Using an app like My Fitness Pal is a great way to track your nutrient intake and see if you really are getting adequate amounts of protein.