How Much Protein Should Women Take After A Workout?



You hear more often about male bodybuilders digesting post-workout protein drinks to build bigger muscles. Proper protein intake is necessary to build and repair your muscles. Consuming protein after a workout is just as important for women who compete in athletics, but may not be necessary for females exercising to build lean muscle and reduce overall body fat. More notably if your consuming enough protein already.

Protein Needs for the Average Female

The average nonathletic female should consume roughly atleast .5 g of protein per pound of body weight; for example, this would mean 70 g of protein daily for a 140-pound female. If you consume 3 servings of protein per day, consume a post-workout meal that includes a protein source to help recover your muscles.

Female Athletes’ Protein Needs

A high-protein diet is important for female athletes to improve their athletic performance. Female endurance athletes should consume at least .5 to .8 g of protein per pound of body weight daily to maintain muscle tissue and help repair muscles post workout. Female strength athletes need about .7 to .8 g per pound of body weight.

Protein Sources and Serving Sizes

Your daily diet should consist of roughly 55% carbohydrates, 30% fat and 15% protein. Suggested protein sources include lean meats like fish, turkey, eggs, chicken, low-fat dairy products, soy products and beans.