If you are like most of my clients, you will have some confusion around nutrition and what it takes to run a fit, vibrant and toned body! I get asked daily how much food and what types of food people should eat to get “toned” “lean” “lose weight” etc… And there is always confusion around how much protein women should really eat!
So I decided to put together this little go-to newsletter on protein and women, why we need it, how much we need, how to get it and if you’re getting enough.
Women and protein – trust me when I say you will NOT immediately turn in to the Hulk by taking a protein shake or increasing your daily intake. Men and women both need protein in their diets. It is a macronutrient that helps the body function, it helps physiological processes in the body, helps build and maintain lean muscle mass, keeps blood sugar levels steady, helps you recover faster, helps boost your immune system; I can go on and on… But you get it. Protein is essential to a vital and healthy life!
Protein does not only come from meat it comes from seafoods, diary products, lentils, beans, nuts, chia seeds, quinoa and of course whey based and plant based protein supplements.
Adding a source of protein to each meal you eat will keep you fuller for longer, it almost acts as an appetite suppressant.
I won’t go in to to much detail here but when we eat foods with protein in them our bodies release its own protein called PYY, which helps regulate your appetite preventing you from overeating. Great to know when you are trying to stick to a balanced and nourishing lifestyle way of eating, right!?!
There are several calculations out there to figure out how much protein we need in our diet. RDA (recommended dietary allowance) is at roughly .8gm per kg of body weight. There are plenty of studies to show that recovery and maintenance of lean muscle mass is not optimal with this amount. Most sports nutritionist and dieticians recommend 1.5-2gm of protein per kg of body weight.
If you don’t know where you are getting your protein from or even if you are getting enough protein in your diet for your specific goals and health and performance needs then be sure to reach out and ask!
I hope this helps clear up any questions you have, and helps propel you towards your health and fitness goals that bit quicker!
Be sure to send me any feedback on this topic or other topic areas you might need more clarification on!
In Health & Happiness,
xSOC
