Protein for Women
Scroll though your social media feed and it’s littered with toned women showing off the incredible bodies they’ve worked hard for, inspiring thousands of others worldwide to start their own transformation journey. If you’re new to training and don’t know which way to turn when it comes to protein, look no further. Maximuscle is here to help with their starter guide to protein for women.
WHY IS PROTEIN IMPORTANT?
Protein is an essential nutrient required by the body for multiple functions. By ingesting adequate protein throughout the day you’re providing your body with the building blocks it needs to restore muscle tissue which is damaged during everyday activity and training.
HOW MUCH PROTEIN IS RIGHT FOR ME?
Before attempting to mirror your partner’s protein intake, remember that females generally require less protein compared to their male counterparts as they tend to be lighter. National guidelines suggest that the average individual requires about 0.8 g protein for every kilogram that they weigh (g/kgBW). If you’re following an exercise regime you’ll need more protein in your diet to support muscle restoration and development, somewhere between 1.0 – 1.5 g/kgBW per day is about right. For example, a 60 kg women following a weights and high intensity interval training (HIIT) programme 3 – 5 times per week will require between 60 – 90 g protein per day, split into about 20 g doses protein per meal/snack, equally spaced throughout the day.
If you’re strength training frequently throughout the week and looking to increase bulk to your physique the upper limits of protein intake is 2 g/kgBW per day.
Numbers are all well and good, but what does that mean in terms of food? Whether you eat meat, or if you prefer to get your protein from veggie or vegan sources the following foods will give a total of 80 g protein.
One of the biggest reasons you may wish to opt for a protein supplement is convenience. Be prepared and have a protein based snack in your kit bag that you can tuck into following exercise, helping to restore your muscles ready for tomorrows training. Gen P Protein Milk is an ideal and convenient post training snack offering 20 g protein with no added sugar* per bottle.
Join Maximuscle Home of Gains to gain an exclusive strength training programme tailored specifically for females, written by our very own Sean Lerwill, Ex Royal Marine Commando Officer and Physical Training Instructor.
*Contains naturally occurring sugars.