The women that come to see me have a few things in common… They are moms & busy professionals, they eat healthy most of the time and already work out. Yet they all struggle to lose fat, tone up and get rid of cravings.
Do you want to know another thing they all have in common?
Most of them don’t do anything near their daily recommended protein intake, which could help with all the above factors!
Here are 3 GOOD REASONS WHY WOMEN NEED MORE PROTEIN:
- BUILD AND MAINTAIN LEAN MUSCLE:
Women begin to lose 1% of lean muscle each year past 30. Women must increase their protein intake with age & activity to preserve lean muscle while keeping their metabolism fired up. Lean muscle keeps women toned, slim and fit.
- FEEL FULL FOR LONGER:
Protein takes longer to digest, which sustains hunger & keeps cravings at bay. By including some protein in each meal and snack women will feel more full and satisfied making it easier to achieve their health goals.
Depending on our age, body composition, physical goals, activity type, intensity, and duration, as well as our health status, our protein requirements will change.
- PROTEIN REGULATES HUNGER HORMONES:
Ghrelin, a hunger hormone that promotes appetite, can be decreased by protein. Protein also increases the body’s production of peptide YY, a hormone that makes us feel full. So when it comes to reducing cravings, sometimes just a little bit more protein can go a long way!
So the actual question is: How much protein should women eat?
There is no one size fits all method for macronutrient distribution.
Depending on our age, body composition, physical goals, activity type, intensity, and duration, as well as our health status, our protein requirements will change. With that said, a fair starting point for the majority of active women is 1 gram per lb of body weight. This much protein may typically be consumed by women each day by spreading it out among three main meals and two snacks.
I typically aim for 30 grams in meals and 10-15 grams in snacks for my clients and to encourage muscle growth and recuperation on workdays, I will add an extra meal with 30 grams of protein after their workout with good quality carbs. Of course, these figures are only estimates and should be modified to suit each person’s needs.
Nonetheless, for someone just starting out, this is an excellent starting point to ensure that they get enough protein to develop lean muscle and decrease body fat without having to battle overwhelming cravings!
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Photo By: Mick Vh