Guidelines for Lean Muscle-Building Protein Intake
If you want to put on lean muscle growth, it’s commonly known that you should up your protein intake. There isn’t a one-size-fits-all rule for how much protein you should eat, however, and it depends on gender, weight and the type of exercise you’re doing.
If you want to gain lean muscle, chances are you’re doing strength workouts at least a few times a week. But, are you getting enough protein both throughout the day and post-workout?
For women, experts say you should aim to consume 1.4 - 2 grams of protein per day per kilogram of body weight, to gain lean muscle. So, multiply your weight in kilos by 1.4 if you do mostly cardio workouts, and by 2 if you do mostly strength training, then divide that number by the number of meals you eat per day. The result will be the amount of protein you should eat in a post-workout meal.
As for what you should eat, it depends on how much protein you need. Chicken and rice are a good staple option - one serving of chicken breast meat contains about 43 grams of protein, and rice contains the carbohydrates that your body needs to refuel post-workout. Eggs, salmon, and turkey breast are all good options as well.
What about protein shakes? These are a convenient way to get your protein boost post-workout if you don’t have time to cook and there are several options available based on your protein needs. Many of them are created especially for women.
Women who need more protein should try Isatori 100% Bio-Active Whey protein powder, which contains 30 grams of protein per serving. Strong Girl Isolate contains 18 grams of protein per serving, for those who require a little less. You could also try tucking into protein bars during the day - try Fit Joy Protein Bar, which contains 20 grams of protein per serving.