Unlock Your Performance Potential: How Protein Powers Women

Nutrition does not have to be complicated.  In a recent newsletter, I discussed intuitive eating – I also cover the topic in my blog post Understanding Hunger to Become a Stronger Athlete.  When we dial into what our body truly needs, fueling for enjoyment, unlocking your performance potential, and improving your recovery become much clearer.

My goal is to provide evidence-based recommendations for protein intake to optimize performance and support overall health in women and female athletes. Let’s jump into the ways protein powers women.

DO NOT WORK FOR FREE

Imagine spending 40 hours a week working hard for a job that rewards you with a pat on the back.  You would likely quit that job and pursue another career with a better ROI.  The same holds true for your results from an exercise program.  Who wants to spend hours a week training for minimal gains? Not me, and I’m sure it’s not you either!

I have worked as a trainer and coach for over 14 years. A common theme among my female clients is that they are not consuming enough protein. Whether your goal is to lose weight, increase muscle mass, enhance your metabolism, improve performance, recover optimally, or preserve the current muscle on your body (phew, deep breath!) – you need adequate protein in your diet.

WHY IS PROTEIN SO IMPORTANT FOR WOMEN?

Protein is an essential macronutrient for EVERYONE. It plays several crucial roles in the body, contributing to overall health and well-being. Here are some reasons why protein is particularly important in the diet for women:

• ✔️Muscle Maintenance and Growth – You don’t just want to increase your muscle mass, you want to maintain it.  Protein supports both, resulting in a healthy body composition and metabolism.
• ✔️Hormone Regulation – Protein plays a key role in regulating various bodily functions, including metabolism, mood, and reproductive health. 
• ✔️Supports Bone Health – Along with other nutrients like calcium and vitamin D, protein supports bone density and reduces your risk of osteoporosis, a condition more common in women, especially after menopause.
• ✔️Weight Management – Known for its satiating effect, protein helps you feel full and satisfied after meals. This can aid in appetite control and weight management by reducing overall calorie intake and preventing overeating.
• ✔️Supports Immune Function – Many components of the immune system, such as antibodies and immune cells, are made up of proteins. Consuming enough protein helps support a healthy immune system, which is important for fighting off infections and diseases.
• ✔️Hair, Skin, and Nail Health – Proteins are essential for the growth and repair of tissues, including those in the hair, skin, and nails. A diet rich in protein can help you maintain the health and appearance of the hair, skin, and nails.
• ✔️Menstrual Health – Adequate intake of protein can support menstrual health by ensuring proper hormone balance and overall nutritional status. 
• ✔️Pregnancy and Breastfeeding – During pregnancy and breastfeeding, women have increased protein needs to support the growth and development of the fetus or infant. Protein is essential for the formation of new tissues and organs in the developing baby, making it crucial for a healthy pregnancy and lactation.

PROTEIN INTAKE RECOMMENDATIONS

Nutrition is not one-size-fits-all.  US dietary recommendations for protein intake for healthy adults is 0.8g/kg of bodyweight (BW), with an acceptable macronutrient distribution range of 10-35% of total calorie intake.  This actually bumps up the recommendation to about 1.05-3.67g/kg of BW, depending on your calorie needs. Quickly it becomes clear that we have some wiggle room to work with. 

To break this down, for a relatively sedentary 145-lb female, you would consume a minimum of 53 grams of protein per day (roughly 0.8g/kg BW).  Another way to look at this is if you are consuming 1600 calories per day and aiming for 20% of your calories to come from protein, you would want to consume around 80g of protein per day.  (20% of 1600 = 320 calories; a gram of protein provides 4 calories; 320/4 = 80)

Here are some examples of protein content in 4 oz servings of common sources:

• Chicken breast provides around 30 grams
• Cooked tofu provides around 16 grams
• Fish provides roughly 25 grams, depending on source
• Steak provides about 36 grams
• Whey protein will typically provide 20 grams of protein in a serving
• Two whole eggs will add around 12 grams of protein.
• Beans (100g serving) provides 7-9 grams
• Quinoa provides 6-8g of protein per one cooked cup serving

As an athlete, your nutrition needs throughout the year and your training cycle will change. Things that may impact your nutritional needs include your goals, activity level, what phase of training you are in, and your menstrual cycle.  While that is not an all-inclusive list, it’s a great starting point.  For the purpose of this blog, I will focus on strength-based athletes and endurance athletes.  

Strength-Based Athletes

Strength-based athletes, such as bodybuilders and powerlifters, typically engage in activities focused on building muscle mass, strength, and power.  Protein is essential for muscle repair, growth, and recovery after strength training sessions.  If you have a strength-based goal, you may require a higher protein intake to support muscle protein synthesis and maximize muscle hypertrophy.

Recommendations for protein intake among strength-based athletes generally range from 1.6 to 2.2 grams of protein per kilogram of body weight per day (g/kg/day).  Nutrient timing comes into play with the goal of consuming protein-rich foods or supplements around workouts that may be beneficial for muscle recovery and adaptation.

Endurance Athletes

As an endurance athlete, you engage in prolonged, aerobic activities like swimming, biking, and running that require sustained energy output.  While endurance exercise also places demand on muscle tissue, the primary focus is on optimizing endurance, aerobic capacity, and glycogen stores.

Protein plays a role in supporting muscle repair and recovery after training sessions, but carbohydrate intake is typically prioritized to fuel endurance exercise and replenish glycogen stores.  Recommendations for protein intake among endurance athletes can range from 1.2 to 1.6 g/kg/day.  You may benefit from consuming a moderate amount of protein along with sufficient carbohydrates to support energy needs and promote glycogen replenishment.  

While both strength-based athletes and endurance athletes require protein to support their training goals, the specific protein needs may differ based on the type, intensity, and duration of exercise performed. Strength-based athletes typically require higher protein intakes to support muscle hypertrophy and recovery. Endurance athletes will want to prioritize carb intake for fueling prolonged training sessions while still ensuring adequate protein intake to support muscle repair and recovery. 

It can’t be stated enough that while there are general recommendations around all macronutrients, it’s essential for you to individualize your nutrition plan based on your specific training goals, energy needs, and dietary preferences.  

TIMING AND DISTRIBUTION OF PROTEIN

Timing protein intake around your workouts can be beneficial for optimizing muscle protein synthesis, promoting recovery, and maximizing exercise performance.  Overall, spacing out protein intake throughout the day can help optimize muscle protein synthesis, support satiety, regulate blood sugar levels, and provide sustained energy. Aim to include a source of protein in each meal and snack to reap these benefits and support your overall health and fitness goals.

You will also want to space your protein intake out accordingly, depending on how well your body digests and handles protein.  Here are some considerations for protein intake around your workouts:

• Pre-Workout:
  • Consuming protein before your workout can help provide amino acids for muscle protein synthesis during and after exercise.
  • Aim to consume a meal or snack containing up to 20g protein and carbohydrates about 1-2 hours before your workout to provide energy and support muscle function.
  • Examples of pre-workout protein sources include a protein shake with fruit, Greek yogurt with berries, or a turkey sandwich on whole grain bread.
• Intra-Workout:
  • Consuming protein during your workout is not typically necessary unless your workout is prolonged (e.g., endurance exercise lasting more than 2-3 hours).  Even then, for endurance athletes, intra-workout, the primary focus is on fueling and maintaining glycogen stores for energy. If you are concerned about muscle catabolism, consider essential amino acids intra-workout for longer training sessions, especially if you will not be able to consume a carb + protein meal within 15-30 minutes after the session.
• Post-Workout:
  • Consuming protein after your workout is crucial for promoting muscle repair and recovery.
  • Aim to consume a meal or snack containing protein and carbohydrates within 30 minutes after your workout to maximize the muscle-building response.
  • Ideally, choose a protein source that is quickly absorbed, such as whey protein, to rapidly deliver amino acids to your muscles.
  • Examples of post-workout protein sources include a protein shake, grilled chicken with sweet potatoes, or Greek yogurt with granola and fruit.
• Total Daily Protein Intake:
  • While timing protein intake around your workouts can be beneficial, total daily protein intake is ultimately more important for supporting muscle growth and recovery.
  • Aim to spread your protein intake evenly throughout the day, including protein-rich foods in each meal and snack. Build your meals around protein!
  • Depending on your goals and activity level, aim for a total daily protein intake of around 1.6 to 2.2 grams per kilogram of body weight for strength-based athletes, and 1.2 to 1.6 grams per kilogram of body weight for endurance athletes.
• Hydration:
  • As always, hydration is key.  Don’t forget to hydrate before, during, and after your workouts, as adequate hydration is essential for optimal exercise performance and recovery.

COMPLETE VERSUS INCOMPLETE PROTEIN SOURCES

Now that we’ve covered information on the amounts of protein you need and the timing, let’s take a closer look at the types of protein.  Complete proteins contain all the essential amino acids that the body needs, while incomplete proteins lack one or more of these amino acids. Examples of complete protein sources include meat, poultry, fish, eggs, dairy products, and soy products. Incomplete protein sources include most plant-based foods, such as grains, legumes, nuts, and seeds, although combining different plant-based protein sources can create a complete protein meal.

This is why diversity is key when you are planning your diet.  Whether you are an omnivore, pescatarian, vegetarian, or vegan – it is absolutely possible to meet your protein needs.  Check out the graphic below for a variety of options. 

Incorporating a mix of these high-quality protein sources into your diet can help ensure that you meet your protein needs while also obtaining essential nutrients for overall health and well-being. Remember to balance your protein intake with other macronutrients and micronutrients for a well-rounded diet.

TIPS FOR INCORPORATING VARIETY INTO YOUR DIET

• Plan your weekly menu.
• Meal prep with a variety of protein sources.
• When you go out to eat, choose something you wouldn’t typically prepare at home.
• Try combining different protein sources.  For example, rice and beans or a peanut butter sandwich on whole grain bread can create complete sources of protein.
• Incorporate smoothies into your diet using yogurt or protein powder.
• Build each meal around your protein. First add leafy or cruciferous vegetables, then add starchy vegetables or grains along with healthy fats.

FINAL THOUGHTS

When planning out your nutrition program, consider your main goals, along with your dietary needs and potential restrictions. Your diet is unique to you, as no two people are the same. I believe you can and should enjoy your food while choosing options that fuel and nourish your body for optimal performance and recovery. If you are struggling with nutrition or feel that there is room for improvement to bring out your best version, I am here to support you. Send me a message to get started. It’s your journey, your pace, and all my support.