Protein Guide for Women

Let’s talk protein; protein is really important for muscles, immune system, and hormones. Women’s protein needs can change, especially during pregnancy and menopause. Here’s a quick guide on how much protein women need and where you can get your daily protein needs from!

How Much Protein Do I Need?

  • Average Woman: Needs about half your weight in grams of protein.

  • Women Looking to Build Muscle need more protein.

  • Active Women: More exercise means more protein needed for muscle recovery.

  • Pregnancy/Breastfeeding: Need an additional 30 grams daily to support baby’s growth.

  • Older Women: Need a bit more to prevent muscle loss.

Protein Sources

  • Lean Meats: Chicken, turkey, lean beef or pork.

  • Fish/Seafood: Great for protein and heart-healthy omega-3s.

  • Dairy: Milk, cheese, yogurt also provide calcium.

  • Eggs: Easy, complete protein source.

There are also many Plant Sources that are high in protein.

  • Legumes: Lentils, beans, chickpeas have lots of protein and fiber.

  • Nuts/Seeds: Almonds, chia, flaxseeds give protein and healthy fats.

  • Soy Products: Tofu, tempeh, edamame good for vegetarians and vegans.

If you have any additional questions our certified personal trainers in Overland Park are happy to help! Call/text today for more information.