The average woman requires 40-50grams of protein each day which helps you maintain and build lean muscle and is a vital component of every cell in the body. Active women require more, and as you get older your protein needs increase – which can result in people missing the mark.
You underestimate your needs
A woman weighing 130 pounds needs about 46grams of protein a day – which is not hard to do – to keep her body going. Approximately 3 ounces of chicken breast is 26 grams of protein, so boost it up to 5 ounces and you are set for the day. However, if you are really active or weigh more, that target number increases. To find out your ideal daily goal, multiply your weight in kilograms by 1.3 if you are active or pregnant, by 0.8 if you are inactive, and by 1.8 if you are super active (hitting the gym for an hour session at least six times a week).
You are constantly breaking down muscle when you are a frequent exerciser, and you require that protein to build it back up. A woman weighing 130 pounds training for a marathon should get about 106 grams of protein daily, more than twice the amount required by an inactive woman.
You get all your proteins from a few foods
You’ve probably heard that one type of protein – soy! Animal protein! – is better for you. But don’t believe it. They all have different advantages: if you are receiving your protein from dairy, that assists with your bones and muscle contraction. Because it’s a complete amino acid, animal protein is used more efficiently in the body. Beans contain antioxidants that other proteins do not.
Your real aim: Variety and that goes for snacks and meals. Concentrate more on receiving a good variety of protein, that way your body gets a complete range of nutrients.
However, you should take it easy on sources of protein that a super-calorific, such as nut butters. People often try to get protein from peanut butter, and although it contains about 6 grams of protein in only two tablespoons, you are also getting about 200 calories.
You don’t have protein after workouts
You are aware that you require carbohydrates after workouts, but did you know that protein is also vital? During exercise, muscle fibers are broken and torn apart, and in order to heal the tissues you require protein in addition to carbohydrates.
Have some protein within 30 minutes. The sooner the better. During that half hour, the body is very receptive, and the longer you delay, the harder it is to repair the muscle. The opportunity is totally lost after two hours.
If you do not feel the urge to eat after the gym, it’s ok to have protein powder mixed with water, in addition to a piece of fruit.
However, if your stomach won’t protest, attempt to have a more natural protein-carb combo snack, such as Greek yoghurt with a few pistachios, or fruit and a hard-boiled egg.