Empowering Women
By Rachel Guevara
Protein is an essential part of a balanced diet, particularly for women on a health and wellness journey. By understanding your protein needs and incorporating a variety of protein sources, you can support your fitness goals and overall well-being. Whether through whole foods or the occasional protein shake, there’s a protein solution that fits every lifestyle.
Understanding the role of protein is crucial. Protein is one of the three macronutrients, alongside carbohydrates and fats, that our bodies need to function properly. It’s composed of amino acids, which are often referred to as the building blocks of life. Protein helps in building and repairing tissues, including muscles, skin and nails. For those who exercise regularly, protein is especially important for muscle recovery and growth. A diet rich in protein can aid in weight management by promoting satiety, which means you’ll feel fuller for longer.
The amount of protein a woman needs can vary based on age, activity level and overall health. On average, a sedentary woman should aim for about 46 grams of protein per day. However, if you are active or trying to build muscle, you might need more—around 1.2 to 2.2 grams of protein per kilogram of body weight. For example, a 68 kg (150 lb) active woman might aim for 82 to 150 grams of protein daily.
Measuring these portions with a food scale will give you the most accuracy and can be purchased at stores like Walmart, Target and Amazon. No food scale, no problem! Measuring protein without a food scale can be surprisingly simple with some practical and easy methods. Like using your hand as a guide is a convenient way to estimate protein portions:
Palm Size: A serving of protein-rich foods like chicken, fish, or beef should be about the size of your palm. This is roughly equivalent to 3-4 ounces or about 20-25 grams of protein.
Handful: For nuts and seeds, a small handful (about 1 ounce) typically contains 5-7 grams of protein.
Fist: A serving of cooked beans or legumes about the size of your fist is approximately 1 cup and contains around 15-20 grams of protein.
Timing your protein intake can make a difference, especially if you’re working out regularly.
Breakfast: Starting your day with a protein-rich meal can help stabilize blood sugar levels and reduce cravings.
Post-Workout: Consuming protein within 30 minutes to an hour after a workout can enhance muscle repair and growth.
Throughout the Day: Spreading your protein intake across meals and snacks ensures a constant supply of amino acids to your muscles.
When it comes to choosing protein sources, variety is key. Here are some excellent options:
Lean Meats: Chicken, turkey and lean cuts of beef or pork are great animal-based proteins.
Fish: Salmon, tuna and mackerel are not only high in protein but also rich in omega-3 fatty acids.
Eggs: A versatile and nutrient-dense source of protein.
Dairy: Greek yogurt, cottage cheese, and milk are good sources of protein and calcium.
For those who prefer plant-based or non-GMO options, there are plenty of protein-rich foods to choose from:
Legumes: Lentils, chickpeas and black beans are not only high in protein but also in fiber.
Nuts and Seeds: Almonds, chia seeds and hemp seeds provide healthy fats and protein.
Tofu and Tempeh: Excellent sources of complete protein for vegetarians and vegans.
Quinoa: A unique grain that offers all nine essential amino acids.
One common misconception is that all protein sources are created equal. For instance, while nuts and seeds are high in protein, they are also calorie-dense due to their fat content. It’s important to balance them with other protein sources to avoid consuming too many calories.
Another myth is that plant-based proteins are not as effective as animal-based proteins. In reality, combining different plant proteins throughout the day can provide all essential amino acids.
Protein shakes can be a convenient way to meet your protein needs, especially if you’re on the go. They can be used as a quick breakfast, post-workout recovery drink or a midday snack.
For women, especially those focusing on plant-based options, consider protein powders made from peas, brown rice, or hemp. Look for non-GMO and organic options to ensure you’re getting a clean product without unnecessary additives.
If you have any questions or a suggestion for future articles, please email info@lliftandglitz.com.
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
