Protein is the most vital piece of nutrition for women (and men) wanting to get toned and lose fat. Of course carbs and fats are important to have but it’s the protein that helps to speed metabolism, keep you feeling fuller longer and building muscle.
Ultimate Protein Dinner: Frittata & Turkey Loaf
How much protein do women need to add muscle? It’s recommended that for each pound you weigh you should take in around .8-1.0 g of protein. If you’re lifting hard which I am sure you are you should even go with a little more, closer to around 1.5 g/protein.
High protein diets are great for putting on muscle but it’s important to take in plenty of water to flush out byproducts (urea) and extremely high protein diets shouldn’t last longer than 12 weeks.
But no matter your intake, it is important to have a protein source before and after workouts as this is the critical period of muscle repair and building.
Great protein sources to include in every womens diet: Hormone-free, skinless chicken; bison; turkey burger; fish; whey protein; nuts; eggs (egg whites or egg substitute) and beans.
{ 3 comments… read them below or add one }
what is the best protein source to eat BEFORE and AFTER working out? and should it be eaten with a source of carbohydrate? again what type of carb BEFORE or AFTER workout? thank you
Thanks for writing Terri- When it comes to pre and post workout snacks that’s a great question. For pre workout snacks having a mix of complex carbs and slower digesting protein is a great idea to help give energy through the workout. Ideas include grilled chicken wrap, apple and peanut butter, my favorite is a rice cake with peanut butter and a drizzle of honey.
For post workout snacks you want protein that gets absorbed quickly to help your muscles build and recover, the best is whey protein that can go straight in an do it’s job. Have a protein shake for example- ice, skim milk or water, favorite whey, a banana and blend it up. You can also use yogurt but I keep it lighter with in texture for myself with water. When it comes to carbs it is important that the pre workout snack have a healthy dose (~60%) but the post workout is all about the protein!
I was searching around for articles on protein for my girlfriend and wanted to give a thank you as she found it pretty useful. Just to share another great in depth piece I found was this one http://ryanwiancko.com/2010/07/30/being-an-active-vegetarian-womanpart-1-protein/ . All about protein and the active woman, hope someone else can find it handy. Keep up the great articles!