Protein: The Complete Guide for Women


A shortage of protein can be troublesome for anyone, but it’s especially troubling for women trying to reach their fitness goals. Many women do not get the recommend daily dose, and struggle to see results. Nutrition is just important as the hard work you put into the gym. If you are not getting proper nutrition to support the health of your body and its functions, then you are just wasting your valuable time.

-Page Hathaway (Famous Fitness Model)


Protein is the most important nutrient for your body when it comes to supporting health goals. Many women do not receive the recommend daily amount of protein in their diet. So today, I am going to cover the fundamentals of protein. I am also going to dispel common misconceptions people have and explain how increasing your protein intake can help you achieve better results in the gym.


What is protein?

Protein is an essential amino acid that supports important body functions. It is the most crucial building block to help you gain lean muscle mass and shed that stubborn fat in the gym. Most women lack this vital macronutrient and end up facing the consequence, which is poor results in the gym. Protein essentially repairs muscle tissue that is broken down through resistance training and is the crux of lean muscle growth.


How can I get it?

Their are only two ways to get protein in your diet. The first one is through eating foods and the other way is by taking supplements. I highly recommend trying to get your protein from natural food sources. If you are having a tough time getting sufficient amounts through food sources, you can also take additional protein supplements to get increase your total intake. If you are going to go with this route, I suggest researching hydrolyzed whey protein. I wholeheartedly believe this type is the best protein powder for women because of the numerous health benefits you can obtain. Hydrolyzed powder contains highly refined protein isolates that have a much higher absorption rate, and safer ingredients compared to other kinds on the market. 


What are the best protein dense foods sources?

  • Chicken
  • Turkey
  • Fish
  • Eggs
  • Cheese
  • Pork
  • Tofu
  • Beans
  • Greek Yogurt
  • Nuts


How much should I get?

Like I previously stated, a lot of women are nutrient deficient in protein. According to WebMD the recommended daily amount for women is 46 grams. This number is just for the average women, I suggest around 60-70 grams for women doing resistance training for optimal results.


Is it safe?

Yes it is completely safe! Protein is one of the most researched amino acids, there are numerous studies on the internet that prove this conclusion. The only time you should every be worried is if you have a pre-existing kidney disease, in this particular case I would refrain from protein and get advice from a doctor before making any decisions. The majority of women should not worry at all.


Getting adequate amounts of protein in your diet can have huge health benefits! Listed below is some of the major ones you may get.

  • Increased lean muscle mass – (Speeds up muscle recovery time by increasing the repair rate for worn down muscle fibers)
  • Fat loss  (Boosts metabolism which results in the burning of calories)
  • Better overall health  (Supports main bodily functions)


If your interested in reading more about the countless health benefits you can receive from protein, you can check out the sources I used below.


Sources and additional protein information.


Sarah Geatz