How to Calculate Your Daily Protein Needs

Have you ever thought seriously about how much protein you need as a woman athlete? Based on my experience, the answer is probably more than you are currently getting. Your protein intake really does matter when it comes to building muscle and recovering better, and by understanding how much protein you should be shooting for throughout the day, you can easily turn your thoughts into habits. If You Are Looking to Increase Your Protein Intake, You Should: Put time into understanding the why behind your protein intake so that you can create sustainable habits Calculate your protein intake range based on your size, training, and goals Stay alert about what you need to do to support your body as a female athlete You Are Not Eating Enough Protein It is not uncommon for me to see female athletes getting only half or slightly more than half of the protein they actually need, based on their training. Cutting calories, limiting protein intake, and then training hard on top of that is a recipe for disaster and will result in you not experiencing the results you want to see from your training but also resulting in potential harm to your body. Using a straight-up percentage does not account for the necessary amount of protein you need if you are training hard and trying to get stronger, which is why it is crucial to understand your unique protein intake range. Protein is the Macro-Molecule of Building Your protein intake is a truly important part of muscle-building activity, recovery, nutrition, and longevity. By taking small steps over time, you can create systems, structures, and habits so that you can slowly nudge yourself in a way that is sustainable.  Protein is the macro-molecule of building, and it is only by eating enough protein on a regular basis that you can keep the process of muscle synthesis going. When you start taking your protein intake throughout the day seriously, you will see the results you are looking for and start to feel more confident in applying what you are learning to your routine. Are you ready to start taking your daily protein intake seriously? Share your thoughts with me in the comments on the episode page. In This Episode Why you need to understand the rationale behind protein intake to apply what you learn (4:08) The three main areas of struggle I see in my clients and community when it comes to their nutrition (6:40) How to know if you are eating enough overall total protein (12:05) Explore some of the research behind why you need to pay attention to your protein intake (18:37) What you need to know and consider about sports nutrition specifically as a female athlete (22:39) Quotes "If there was something I could talk about all day long within the realm of sports and performance nutrition, it is why protein is so damn important and how to work on increasing your protein intake." (1:57) "It does take time to learn how to translate quantities into real-life habits." (7:15) "It is not uncommon for female athletes who are trying to build strength and muscle to be eating less than half or a little bit more than half of the recommended amount of protein that you need each day." (12:35) "You are athletic, you are active, you are not sedentary, you need more energy!" (16:01) "The worst thing you can do is cut your calories drastically, keep your protein low, and fail to strength train. We do not want you to do that." (20:40) Featured on the Show Join Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 394: Within-Day Energy Deficit