In this article, we will discuss why protein intake for women who exercise is so important. If you are working out in order to lose weight and tone your body, you must also build muscle. Muscles not only strengthens your muscles but also speeds up your metabolism. This, in turn, burns more calories. More than cardio alone.
In fact, unlike aerobic exercise, weight training and building more muscle tissue will even continue to burn fat well after you’ve finished your workout. But you can’t build muscle if you don’t get enough protein.
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 are not aware of the importance of protein and its post-workout benefits. Ladies, if you are not getting your recommended intake of protein after a workout, you are shortchanging yourself.
Why Protein intake for Women is so Important
Okay, so maybe your drinking your protein shake at home. But even with this being the case, you’re are still losing out on a very important window of opportunity for maximizing protein absorption for maximum muscle growth and muscle recovery.
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. Well, you could not be more wrong! The extra protein will not automatically make you huge. It will just ensure that your workout was not in nothing and that your hard work will be rewarded with fat burning muscle growth.
You will not get Huge Lifting Weights
We’re not talking about bigger muscles, as in professional female bodybuilder size 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. Just back off the weights.
Muscles will Speed up your Metabolism
To get that hot bikini model physique 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 do you need?
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 protein absorption to your muscles for best results.
Top Protein Absorption Trick – Timing is Key
The window of opportunity I was referring to earlier is directly after your workout when your muscles will be depleted of stored sugar called glycogen. In 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 and simultaneously shuttle that protein directly to the muscles.
Therefore have your protein shake handy after your workout and consume that with a simple carb drink such as orange juice, apple juice or Gatorade. Maybe even a soda if that’s what you prefer. If ever there was a time to consume something sweet, here is the time. You may even try adding some honey to your protein shake. If you were paying attention, you just learned something else new. You can actually consume something sweet after weightlifting and it will go straight to your muscles as glycogen, and not stored as body fat. Now I like the sound of that! Protein intake for women is vital for all active women. Make sure you are getting your daily protein intake. And be sure to take a bottle of protein mix with you to the gym.
If you learned something new or enjoyed this article please share with others. Thanks and stay fit and healthy.
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With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, age, and gender. We write topics that range from weight training and exercise routines to weight loss strategies, motivational videos, and home workout machine reviews, to name a few.