No matter what your fitness goals are whether you are trying to lose weight or gain muscle, you need protein!! So many women avoid protein because they think they are going to get bulky. FALSE!! A woman's body doesn't have enough testosterone to build muscle like men do. Protein is a macronutrient that everybody needs to build and maintain lean muscle. And lean muscle is what gives you the sleek, toned, feminine body you want. During a strength training work out, your muscle fibers are being broken down. In order to build them back up you need amino acids found in protein to repair. Within an hour after your work out, women should intake at least 20 grams of protein. I always recommend shakes for women on the go..simply add your favorite scoop of protein powder to water, almond milk, or milk and woolah!! However, if you have more time to prepare, you can always make your own protein shakes/smoothies as well as intake your protein through actual foods. Some good food options full of protein include chicken, fish, eggs, yogurt, cottage cheese, milk, whole grains, lean beef, beans, and certain veggies like spinach, kale, brussel sprouts, peas, artichokes, and broccoli.
Proteins are used every single day to keep the body going. Because they are used to develop, grow and maintain just about every part of our body – from our skin and hair to our digestive enzymes and immune system antibodies – they are constantly being broken down and must be replaced! Protein also digests slower, which explains why you stay fuller longer.
Most women don't get near enough protein. As an active woman, you need .8-1g per pound of your body weight, for example, I weigh 116 so I would need 92-115 grams of protein per day. A less active woman would need to consume a little less.
Protein helps you get slim, helps you stay lean, helps you recover fast, and helps you boost your immune system for better overall health. Doesn’t get much better than that for a busy woman on the go! If you’re trying to lose a few pounds, maintain your weight, gain a little muscle, bounce back from your workouts, or just stay on top of your busy game, you need plenty of protein in your diet for sure!!
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