Ladies - how much protein do we need to consume?
Other protein sources are readily available!
These are just a few examples of my dailies.
Ever wondered how much protein you really need? It's not always a straightforward answer, especially for us ladies! Our age, activity level, and even where we are in our menstrual cycle can all play a role. Here are some simple guidelines to help you figure it out (or contact me and we can have a more specific look at your requirements based on your stats and goals):
Protein RDA (recommended daily amount)
The general recommendation is about 1-1.2 grams of protein per kilogram of body weight. But if you're active and train regularly, sports scientists suggest bumping that up to around 2-2.2 grams per kilogram.
Research shows that women aged 20-35 do best with 1.6-2.0 grams per kilogram daily (0.7-1 gram per pound), while older women, especially those in perimenopause or menopause, might need a bit more, spread evenly throughout the day, every 3-4 hours. This helps keep your lean muscle mass up, supports a healthy body composition, and can even help with weight loss. Also, during the luteal phase of your cycle, you might need a bit more protein too.
Protein Needs in Perimenopause and Beyond
As we get older, our bodies don't respond as well to protein and exercise for building muscle. So, ladies in perimenopause (this can be from 35 years +) and menopause may need to increase their intake to about 2-2.3 grams per kilogram of body weight.
Studies show that older women experience less muscle protein synthesis (that's the process of building and repairing muscle) even when they eat the same amount of protein as younger women. To get the same training benefits, an older woman might need to consume more protein.
Adequate protein helps preserve lean body mass and promotes fat loss, especially when combined with resistance training. Women on high-protein diets have been shown to have higher lean body mass and lower fat mass.
The Importance of Protein for Health
Protein is crucial for more than just muscle. It supports bone health, brain function, and nerve conduction. A lack of sufficient protein can lead to issues like cognitive decline and loss of muscle mass.
While whole foods should be your main source, protein supplements can be helpful if you're struggling to meet your daily needs. I do love a protein-powder smoothie or yoghurt to increase my intake.
If you train with me, I will always advise eating a small amount of protein, carbs & healthy fats before your workout (at least an hour before) and post workout - PLEASE, please try and get in at least another 25-30g+ of protein (bodyweight dependent). Once again as ladies, our bodies work differently to men and we do require protein within 30-45mins of training, to ensure we are not breaking down lean muscle mass (which is what we want to keep!).
These days, we can simply get a yoghurt from a supermarket that has it’s protein content stamped proudly on it (as a selling point)! Just make sure it isn’t loaded up with sugar too (anything above 10g of sugar per 100g of product is high sugar - let’s aim for under 5g of sugar per 100g).
If you feel you would benefit from training with me, I can offer nutritional advice alongside based on your own stats. Do drop me a message and we can have a chat.
