Protein Intake for Women

protein intake for women

In this article we will discuss why protein intake for women working out is so important. Something I’ve noticed a lot of at the gym is that I never see women with a protein bottle. Pretty much every guy I see has one bottle of water and an energy or pre-workout drink, and a protein shake. This leads me to believe women are either misinformed, or have not been informed at all about the benefits of protein and its post-workout benefits. Ladies, if you are not getting your recommended intake of protein after a workout, you are short changing yourself.

When & Why Protein intake for Women is so Important

Sure, some of those women may be drinking their protein shakes at home. But even with this being the case, they are still losing out on a very important step for maximizing protein absorption for maximum muscle growth and muscle recovery.

Women should Lift Weights

First let me set one thing straight, because I know this probably crossed your mind on the last statement about muscle growth. You’re thinking…I don’t want to have big muscles like a dude…so this doesn’t apply to me. Wrong! The extra protein will not automatically make you huge. It will just insure that your workout was not in vain, and that your hard work will be rewarded with fat burning muscle growth. I’m not talking about bigger muscles, as in professional female bodybuilder muscles. But rather bikini model and fitness model muscles you can be proud of. If getting too big worries you, then know this. It takes years and years to build big muscles, but only months or even weeks to lose it. So if you think you may be getting too big, no worries.

4 Times More Weight Loss Than Diet & Exercise

To get that hot bikini model body faster, you will need to consume the right amount of protein to speed up the process. Adding muscles to your frame will not only get you the curves you want, but also help you speed up your metabolism and burn more fat. Cardio exercise is great for a healthy heart and for burning some extra calories, but will not those curves you seek. Weight lifting has many benefits and should be a part of everyone’s fitness plan. But if you’re going to work out your muscles, you must also provide them with the protein necessary to grow, or your efforts will be wasted.

How much Protein should you take?

For muscle hypertrophy, it is suggested that your daily protein intake be at least 1 to 1.5 or even 2 times your body weight in grams of protein. So for starters, if you weigh 130 pounds, you may try consuming 130 grams of protein each day. Chicken, eggs, turkey, and fish are great sources of protein. And supplementing with protein shakes is usually a must to reach your daily target.

2 Types of Protein intake for Women in Training

There are basically two types of protein you should be aware of. These are whey protein and casein protein. Casein protein is a slow releasing protein and is best consumed shortly before bed in order to keep a steady protein supply to your muscles while you sleep.

Whey protein is a fast absorbing protein and is best taken before, during or directly after your workout. This is why it is so important to have a whey protein shake with you at the gym. Here is a trick you can use to ensure maximum absorption to your muscles for optimum growth.

Top Protein Absorption Trick – Timing is Key

Directly after your workout, your muscles will be depleted of stored sugar called glycogen. At this state, your muscles are like sponges waiting to be replenished with glycogen. If we induce an insulin spike, we can create an instant sugar rush to our muscles to be stored as glycogen. But if we consume protein shortly before or during this spike, we can also immediately shuttle protein directly to the muscles.

So have your protein shake handy after your workout and drink that with a simple carb drink such as orange juice or apple juice. Maybe even a soda if that’s what you prefer. If ever there was a time to consume something sweet, now is the best time. I prefer adding honey to my protein shake.

If you were paying attention, you just learned something else new. You can actually consume something sweet after weight lifting and it will be stored in your muscles as glycogen, and not stored as fat. I like that idea a lot.

Protein intake for women is vital for all active women. Make sure you are getting you daily protein. And take a bottle with you to the gym.

If you learned something new or enjoyed this article please share with others. Thanks and stay fit and healthy.

You may also enjoy our article on Top 10 Protein Rich Foods.