Ladies, Are You Getting Enough Protein?
Protein is very important for us Ladies! Getting adequate protein helps us maintain a healthy weight, helps with muscle growth, bone, skin, hair, nails and more. I find many of my female clients that come to me to lose weight, get stronger and tone up don’t eat enough protein.
The RDA for protein right now is 0.8 gram per kilogram of body weight per day, this is the bare minimum a sedentary person needs to avoid deficiencies and to avoid a nitrogen imbalance. Protein needs for women also depends on age, pregnancy, activity levels and menopause. Studies continue on these topics.
When I attended college many years ago I wrote a research paper on protein. Focusing on how much we needed as women for building and maintaining muscle mass. Guess what? The data is still changing and you will still find medical professionals saying 1 gram per pound of body weight is too much. Others maintain it is a good goal. As of now, many health professionals and nutritionists, including myself, suggest women consume 1.2 to 2.0 grams of protein per kilogram of body weight or 0.54 to 1 gram per pound of bodyweight. This is why you may have read 1 gram per pound, when reading fitness sites. So if you are a 125 lb woman consuming around 60-125 grams of protein a day would be your goal.
The best advice I can give to my clients and others that ask how much protein they need daily, is not to worry so much about counting grams. Just eat protein with each meal. Eat real food, not processed shakes or fake meats made with soy. Consume more eggs, fish, chicken, meat and lamb. Some plant-based proteins are great but stay away from anything that’s processed. Stay away from soy, chemical-laden protein powders and bars and man-made meats. Animal proteins are your best sources of protein.
Having a tough time with protein options? A good place to start would be adding protein to your breakfast. Eggs are perfect! Make sure you include protein at lunch and dinner. You can also have a high protein snack like natural beef jerky (I make my own).
Here are some high quality proteins and amounts per serving:
5 oz salmon-35 grams
4-6 oz boneless skinless chicken breast- 25-30 grams
2 large eggs 12 grams
1 cup of whole milk yogurt 8.5 grams
3/4 cup Stoneyfield organic greek yogurt 16 grams
Get your protein in Ladies! You’re going to need it for all the muscle you’re going to build this year!
Elissa XOXO
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