Whether it’s to gain, lose, or maintain weight, many people who exercise regularly are concerned about how much protein they should be consuming. While some bodybuilders may be pushing their protein intake a little too far, in general, our daily intake is insufficient.
Our muscles are made up of protein. These are also some of the main elements that make up every cell in our body. A woman needs an adequate daily intake of protein is necessary in order to support growth and maintain balance in the body. If you work out, this nutrient is all the more important since it helps repair and build muscle and can also be broken down into amino acids which will serve as energy. If you do not consume enough protein, it will affect your performance during exercise as well as your recovery.
On the other hand, when your caloric needs are met, excess calories from protein can be accumulated in the form of fat. Of course, this means that the right mix of carbohydrates, protein, and fat is needed in order to provide enough calories to meet caloric needs, but how much protein is needed?
The calculation is based on the number of grams of protein per pound of bodyweight, per day (g / kg/day). Sedentary women need about 0.8 g / kg. Endurance training increases this amount to 1.2 – 1.4 g / kg/day. Strength training increases it to 1.2 – 1.8 g / kg / day.
For example, if you weigh 70 kg and exercise 4 times a week, you should consume at least 84 g of protein per day. Remember that if you are on a weight loss program and cut back on calories or eliminate certain foods from your diet in order to speed up the process, you may not be getting enough protein. Here are some examples of good protein sources:
 Choice of foods / Proteins * |
|
|
Fresh fish (90 g, 3 oz cooked) |
23 g |
|
Poultry or turkey , skinless (90 g, 3 oz cooked) |
24 g
|
|
Beef, veal or pork , lean (90 g, 3 oz cooked) |
|
|
Canned fish , in water (90 g, 3 oz cooked) |
|
|
Soft cheese such as cottage or ricotta, 1% (1/2 cup, 125 mL) |
15 g |
|
Hard cheese , made from skim milk (60 g, 2 oz) |
13 g |
|
Legumes like chickpeas, red or white beans, or lentils (3/4 cup, 175 mL) |
      12 g |
|
Eggs (2 large) |
12 g |
|
Nuts and seeds , toasted (1/4 cup, 60 mL) |
8 g |
|
Yogurt , Fat Free or Low Fat (3/4 cup, 175 mL) |
10 g |
|
Milk , skimmed or partly skimmed (1 cup, 250 mL) |
|
|
Chocolate milk, skim or partly skim (3/4 cup, 200 mL) |
6 g |
*Average
Choose lean meats, incorporate legumes as well as nuts throughout the week, and of course, opt for low-fat dairy products . Greek yogurt is a great source of protein! Remember that in order to gain muscle mass, you not only need enough protein, but also a balance of carbohydrates, protein and fat, combined with a proper exercise routine. Any excess calories , including those provided by protein, will accumulate as fat!
The protein requirements of a sedentary woman
the needs of a sedentary person are about 0.8 g of protein per kilogram of weight per day (i.e. 44 g per day for a 55 kilogram woman, which represents for example 120 g of meat, yogurt and 30 g of cheese distributed throughout the day). in Western countries, food provides more than enough protein.
Beware of protein overdose
removing unused amino acids can strain the liver and kidneys, and even worsen pre-existing kidney failure. these cases are rare and only concern people with certain diseases or voluntarily consuming large amounts of food supplements rich in protein, for example, athletes who practice bodybuilding.
Children’s protein needs
The needs are greater in young children (2 g per kilo per day) and in adolescents (1.2 g per kilo per day).
The protein needs of pregnant or breastfeeding women
pregnant women should slightly enrich their diet with protein (10 g more each day), as well as breastfeeding women (15 g more per day for the first six months, then 10 g more per day for the following six months).
The protein requirements of the elderly
In the elderly, protein intake should also be somewhat higher. for a person over sixty, it is about one gram of protein per pound of weight per day. a man of 75 kilos must consume 75 g per day, which represents for example 200 g of meat or fish, an egg, three yogurts and 40 g of cheese distributed during the day.
You can use our protein intake calculator below to have an idea of how much protein you should eat per day.
