BY Nicole Legler, MS, RD, LMNT, Always In Motion Nutrition
Protein is one of the most popular topics discussed within strength training, and for good reason. Not only does it play a crucial role in muscle growth and recovery, but protein is also essential for women’s health. Let’s dive into how protein can help you optimize both your workouts and internal health:
Why Protein Matters:
- Strength Training & Muscle Growth: Protein provides the body amino acids, the building blocks needed to repair microtears that occur as a result of lifting weights. Without sufficient protein consumption, your muscles won’t be able to rebuild after strength training.
- Muscles Break Down Over Time: Muscle loss is a natural part of aging, and studies show that women typically lose 3-8% of skeletal muscle mass per decade after age 30. Women who incorporate adequate protein into their diets can enhance muscle tone and preserve lean body mass over time.
- Hormonal Health: Proteins are the precursors to building hormones in our body, and are necessary for healthy hormonal function, mood regulation, and energy levels.
- Fullness Between Meals: Protein takes longer to digest and absorb, which keeps you full and gives you a sustained release of energy after your protein-rich meal. It also reduces your hunger hormone, ghrelin, and triggers your fullness hormone, leptin.
- Body Composition: Protein burns about double the calories to digest compared to carbohydrates or fats, which adds to your total energy expenditure. This, combined with its role to preserve and build lean muscle mass, makes protein a powerful tool for achieving a healthy body composition.
How Much Protein Do Women Need?
- Daily Needs for Active Women: 0.6-1.0 grams per pound body weight
- Most women need 0.6-0.8 grams per pound of body weight, however some research supports up to your body weight in grams of protein for women who are strength training or eating in a caloric deficit.
- Timing of Consumption: Spreading out your protein throughout the day helps to enhance muscle protein building and optimal absorption. Aim to consume 3 protein-dense meals of at least 25 grams of protein + 1-2 snacks that contain at least 10 grams of protein daily.
- Post Workout: Prioritize 20-40 grams within the hour after your workout to support your body’s muscular recovery.
By consuming adequate protein and distributing it throughout the day, you can unlock its full potential and equip your body to thrive from the inside out. Needing help with how to make these recommendations come to life? Reach out to our friends at Always in Motion Nutrition to connect with a Victress MVMT informed nutrition coach.
