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Why you need protein?

Your body needs more protein to enhance recovery from training and support muscle growth and maintenance. The problem is that “more protein” isn’t exactly specific. For a long time, active women have been guessing as to the amount of protein they need to sculpt and maintain a lean, strong body.

So how much?

Every cell in your body contains protein. That’s why it’s so important to get enough in your diet! The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound.

Will protein make me bulky?

Protein will make you stronger and help enhance lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won’t turn you into a “bulky bodybuilder” version of yourself. Put your mind at ease and know that this simply won’t happen even if you tried really hard.

Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you’re not going to pack on muscle the same way your male counterpart might.

The results

If women, especially those who train intensely, eat a higher-protein diet, it’s likely they’ll gain more lean muscle mass than women who eat a lower-protein diet.

Don’t just watch the scales

Rather than focusing on one number, keep track of the changes in your body-fat loss and muscle gain. If you notice your weight going up and your body-fat percentage going down, you know you’re doing something right!

I also recommend taking progress pictures, paying attention to how your body image, how clothes fit, and monitoring your energy levels in the gym. Positive changes in all of these aspects can suggest your diet and training regime are working!


If your goal is to gain lean body mass and drop some body fat, there’s a clear advantage to following a higher-protein diet while engaging in a resistance-training program. It is recommended that 0.8g of high-quality protein per pound of body weight daily is ideal to improve body composition and maximize recovery. So, drop that no protein attitude for and add some extra steak and chicken to your salad!

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