Nutrition
IN THIS LESSON
Protein is one of the most important nutrients for building and maintaining a healthy body—especially for women.
It supports muscle growth and repair, helps keep you feeling full, stabilizes blood sugar, and becomes even more important as we age because we naturally lose muscle mass over time.
While everyone's needs are different, a good goal for most active women is 0.7–1.0 grams of protein per pound of goal body weight (or about 1.6–2.2 g/kg of goal body weight). If that feels overwhelming, don't worry. Start by prioritizing a quality protein source at each meal and build from there.
Remember, the goal isn't perfection. It's consistency.
Every meal is another opportunity to support your health.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world..
-
This paper and this paper are both wonderful resources outlining the protein requirements for healthy metabolism.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.