Ladies listen in! As a fellow female fitness enthusiast and PT it’s time to quit the guessing game and gain final clarification on how much protein you really need in order to achieve your fat loss goals.
If you’re trying to lose weight this January without feeling famished a high protein diet is the key. The benefits besides the fat shredding include keeps you feeling fuller for longer, more satisfied, energized, and helps you hang on to that well-earned muscle while shifting the lbs of fat. Another nice surprise is that protein also takes more energy to digest than fat or carbs, meaning you get a little metabolic kick from eating protein-packed foods in place of alternatives.
This is all well and good, but how much protein exactly does your body need in order to reap its benefits?
We all know protein is made of amino acids, however there are many different types. The protein sources that contain the best amino structure that are needed by the body include eggs, meat, poultry, and dairy products. Whey protein is also an superb source with it coming out as champ over eggs, meats, soy, and fish due its higher biological value. It comes as no surprise that Whey Protein is the most popular protein supplement in the sports nutrition market.
But the main question is how much should you consume?
The UK Guideline Daily Amount Values (GDA’S) recommends the average woman should get at least 45g a day as a minimum. However, nutritionists suggests most women need closer to 70 grams a day.
In order to figure out an exact target based on your weight, divide your weight in pounds by 2.2 to get your weight in kilograms, then multiply that number .8 which will reveal the minimum grams of protein you should be eating. If you workout intensely 4 or more days a week, multiply your weight in kilograms by 1.2, and if you hit the gym more than 4 times multiply by 1.6 which will reveal how many grams you need to supplement your exercise sessions. If you’re trying to lose fat, and workout more than 4 times a week multiply your weight in kilograms by 2 to 2.2 in order to find out your exact protein dosage.
A top tip is to spread your protein out so you get about 20 grams during each meal, and 5 – 10 grams from high protein snacks, which will total up to the grand total of 70 grams by bedtime. To give you an idea about how much that is 1 x 40g TPW Belgian Chocolate Protein Brownie contains 10.7g or protein!
Written by Physical Training Instructor & Health Trainer @PTI_Thompson