By Georgina D’Abreo ·
Protein is the building block for muscle, and it is also the nutrient most women under-eat. Getting enough helps you recover from training, keeps you full and protects muscle while you lose fat.
A practical starting range
A commonly used range for active people who strength train is roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 65 kg woman, that is about 105 to 143 grams. Your needs can differ, so treat this as a starting point.
How to spread it out
- Aim for a protein source at every meal.
- A palm-sized portion of meat, fish or tofu is roughly 25 to 30 grams.
- Greek yogurt, eggs, cottage cheese and protein powder make easy top-ups.
- Do not worry about hitting the exact number every single day. Averages matter.
Plant-based? You can still hit your numbers
Tofu, tempeh, lentils, edamame and high-quality plant protein powders can all get you there. You may just need slightly larger portions.
When to get individual advice
If you have kidney conditions, are pregnant or have other medical considerations, speak with your doctor or a registered dietitian first. Everything here is general education.
General fitness education only. Not medical advice. Speak with your doctor before starting a new training or nutrition program.