Protein for Women: How Much Do We Need?

Protein is an essential macronutrient for women that varies based on activity level, muscle mass, and total health. Every cell in our bodies contains protein, which makes it extremely important in our diets. How do when know what's enough? And what's too much?

It's pretty simple. Use the calculations below to determine the number of grams per day you should be consuming to maintain complete health and find yourself performing at your best daily.

 

General Exercise 0-2 hours per week:

((Weight in LBs/2.2lbs) x 0.8g) = Total Daily Protein Intake

(150lbs/2.2lbs) x 0.8g) = 54.5g protein/day

 

General Exercise 3-7 hours per week:

((Weight in LBs/2.2lbs) x 1.2g) = Total Daily Protein Intake

(150lbs/2.2lbs) x 1.2g = 81.8g protein/day

 

Strength & Endurance Athletes:[1]

((Weight in LBs/2.2lbs) x 1.6g) = Total Daily Protein Intake

(150lbs/2.2lbs) x 1.6g = 109g protein/day

 

Semi-Pro/Professional Athletes Exercising 8+ hours per week:

((Weight in LBs/2.2lbs) x 2.0g) = Total Daily Protein Intake

(150lbs/2.2lbs) x 2.0g = 136g protein/day

 

Protein is easily consumed via your daily diet if you eat meat or fish regularly. We suggest using PRTCL ESSENTIAL as an additive to help you get the extra protein you need to meet your macronutrient goals or struggle to get protein through a vegetarian diet. (Plant-based protein coming in 2021 for our Vegan friends! Get on the Waitlist!)

A few things to know about protein intake, absorption, and synthesis.

• Your body does not hold on to protein, so you need to consume it regularly throughout the day. We suggest at least 20g at two meals during your day. Check out our nutrition schedule in our JRNL to help you spread your protein intake out!
• Eating 15-20g of protein elevates muscle protein synthesis rates for 2-5 hours following ingestion. [2]
• Consuming whole proteins and branched-chain amino acids can aid in muscle recovery and strength building.
• You need to eat your protein with a balanced diet, including carbohydrates and fats, to have complete health and no energy deficiencies.

Struggling to add protein into your daily routine? Check out our JRNL for plenty of recipes, including our ESSENTIAL whey protein powders that make getting protein in your meals as simple as a scoop!

 

[1] Lemon, P W. “Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?.” Nutrition reviews vol. 54,4 Pt 2 (1996): S169-75. doi:10.1111/j.1753-4887.1996.tb03913.x

[2] Moore, Daniel R et al. “Differential stimulation of myofibrillar and sarcoplasmic protein synthesis with protein ingestion at rest and after resistance exercise.” The Journal of physiology vol. 587,Pt 4 (2009): 897-904. doi:10.1113/jphysiol.2008.164087