Fuelling Strong: The Essential Guide to Protein Consumption for Gym-Going Women
Are you going to the gym and confused in regards to how much protein to eat? I feel you, it can all be a little overwhelming at times. First we need to understand the importance of protein in our bodies.
Protein is a key macronutrient for women who are working out in the gym.
It plays a crucial role in muscle repair and recovery, and can help improve overall physical performance. But how much protein should women consume when working out?
According to the American Dietetic Association, women who engage in regular physical activity should aim to consume between 0.5-0.8 grams of protein per pound of body weight per day.
So, for the Aussies out here reading our blog, for a woman who weighs 68.04 kilograms, she should aim to consume between 34-54 grams of protein per day (assuming a protein intake of 0.5-0.8 grams per pound of body weight).
Importance of protein for post workout meals for women
When it comes to post-workout meals, it's important to consume protein in order to aid in muscle recovery.
Consuming protein within 30 minutes to an hour after a workout can help stimulate muscle protein synthesis, which is essential for repairing and building muscle tissue.
Some of the best sources of protein for women who work out include:
- Lean meats such as chicken, turkey, and fish
- Plant-based sources such as beans, lentils, and tofu
- Dairy products such as milk, cheese, and Greek yogurt
- Protein powders such as whey, soy, or pea protein
It's important to note that consuming too much protein can be harmful to the body. Excess protein can put a strain on the kidneys and liver, and can also lead to dehydration. It's important to consume protein in moderation, and to prioritise whole food sources over supplements.
In addition to consuming adequate protein, it's also important to maintain a balanced and nutritious diet that includes plenty of fruits, vegetables, whole grains, and healthy fats.
Alternative protein vegan sources
There are plenty of plant-based protein sources that are great options for vegans or anyone looking to incorporate more plant-based foods into their diet. Here are some examples:
- Legumes: Beans, lentils, chickpeas, and peas are all excellent sources of protein. They are also high in fiber, iron, and other important nutrients.
- Nuts and seeds: Almonds, cashews, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds are all high in protein and healthy fats. They can be enjoyed as snacks or added to salads and smoothies.
- Tofu and tempeh: These soy-based products are great sources of protein and can be used in a variety of dishes, from stir-fries to sandwiches.
- Quinoa: This grain-like seed is a complete protein, meaning it contains all nine essential amino acids. It is also a good source of fiber, iron, and magnesium.
- Vegetables: Some vegetables are surprisingly high in protein, such as broccoli, spinach, and Brussels sprouts. They are also packed with other nutrients and are great additions to any meal.
- Seitan: Also known as wheat meat, seitan is a high-protein, meat-like product made from wheat gluten. It is a popular vegan meat substitute and can be used in a variety of dishes.
When it comes to post-workout meals, vegans can still get plenty of protein from plant-based sources. Some great options include a quinoa and black bean bowl, a tofu stir-fry with vegetables, or a salad with mixed greens, chickpeas, and pumpkin seeds.
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