Protein for Women

How does your body use protein for lean muscle growth?

Protein is rich in amino acids, serving as the fundamental building blocks for muscle growth. Protein powders offer readily digestible amino acids that, when consumed in increased amounts, stimulate a more substantial response in muscle synthesis. Participation in resistance training leads to the tearing of muscle fibers, which are later reconstructed to be larger and stronger, facilitated by protein. Hence, when incorporated alongside resistance training and a well-rounded diet, protein powder can contribute significantly to lean muscle growth.  

It is important to remember here that protein powder alone will not make you bulky. This is one of the most common myths when it comes to protein powder, and one that stands in the way of many women reaching their protein goals. Bulking occurs when you eat in a calorie surplus, meaning you consume more calories than your body burns in a day. If you maintain a healthy, balanced diet, eat the recommended amount of protein and engage in physical activity you are unlikely to experience any bulking. 

When to take protein for lean muscle growth?

If your goal is to build muscle or help with recovery, the best time for you to consume protein is after you exercise. There are different studies on the exact time frame following exercise, but you should reap the benefits if you consume your protein between 15 minutes and 2 hours following training. 

How much protein per day?

Protein consumption varies depending on your activity level, muscle mass, gender, weight, and fitness goals. For the average sedentary adult, the Dietary Reference Intake Report (RDI) suggests we consume 0.8 grams of protein per kilogram of body weight each day, or between 10% and 35% of your total calorie intake per day. This recommendation is the minimal requirement to maintain basic nutritional requirements, although most of us need more than that. 

For more info, check out our blog: How much protein do you need per day? 

Healthy Eating

While protein is a very important part of healthy eating, it is important to consider all the other components of a well-balanced diet. You want to be consuming the recommended amount of protein, fat and carbohydrates – the 3 macronutrients.

Learn more about macros here: Macronutrients and their role in your body. 

You also want to focus on eating "real" foods- those that are minimally processed, refined and handled, making them as closest to their natural state as possible. These foods are nutritious and nourishing for your body and can help with disease management and prevention whilst also supporting your immune system.