Fueling Your Gains: Why Women Who Strength Train Need Protein

The secret is out – strength training is a great way for women to improve their overall health and fitness….buuuuttt in order to get the best results, you’ve got to fuel your body properly. 
One key nutrient that’s essential for women who strength train, is protein. But why is protein so important? How much protein should you be consuming? And what are the best sources of protein for your body?

Let’s talk about it.

Why do I need protein?

Protein is an essential nutrient for building and repairing muscle tissue. 

When you strength train, you create tiny tears in your muscle fibres. Your body then repairs these tears, which causes your muscles to grow and become stronger. 

Without adequate protein intake, your body will struggle to repair and build new muscle tissue….and that can lead to slow progress in your strength training goals.

Protein also helps to keep you feeling full and satisfied, which can be especially helpful if you're trying to lose weight or maintain a healthy weight. Eating protein-rich foods can help you to stay on track with your nutrition goals by reducing hunger and cravings.

Protein is also filled with essential amino acids, which can help support healthy skin, hair and nails.

And lastly? Protein plays an important role in helping your body maintain bone density, and cartilage – which is essential, as you age!

How much protein should I consume?

The amount of protein you “should” consume depends on your body weight and activity level. A general guideline is to consume 0.8 grams of protein per kilogram of body weight. So, if you weigh 68 kg (150 lbs), you should aim to consume about 55 grams of protein per day.

However, some experts recommend that women who strength train should consume more protein to support muscle growth and repair. Some studies suggest that consuming 1.2-2.2 grams of protein per kilogram of body weight may be optimal for building muscle mass and strength.

Want a general ballpark number to work with? Aim for 20-30 g of protein per meal.

What are the best sources of protein?

Protein can be found in a variety of foods, including meat, poultry, fish, dairy products, eggs, beans, and nuts. Some good sources of protein for women who strength train include:

• Lean meats like chicken, turkey, and lean cuts of beef
  
• Fish like salmon, tuna, and sardines
  
• Dairy products like Greek yogurt, cottage cheese, and milk
  
• Eggs
  
• Beans and legumes like lentils, chickpeas, and black beans
  
• Nuts and seeds like almonds, chia seeds, and pumpkin seeds
  
• Protein powder, mixed into your fav smoothie blend
  

It's also important to note that the timing of protein intake can be important for muscle growth and recovery. Consuming protein within 30 minutes to an hour after a strength training session can help to maximize muscle growth and repair.

Protein for the win!

Ready to add more protein into your life? I don’t blame you! Protein is an essential nutrient for women who strength train. It helps to support muscle growth and repair, reduces hunger and cravings, and can contribute to overall health and wellness. 

As with any dietary changes, it's best to consult with a healthcare professional or registered dietitian to determine your individual protein needs and ensure that you're meeting your nutritional goals.