How much protein do women doing intense workouts need?

For women doing strength training or intense workouts, higher protein intake can be suitable, with targets often around two grams per kilogram of body weight.

What are good non-meat protein sources for active women?

Effective non-meat protein sources include eggs, dairy products, and various plant-based protein powders, alongside whey protein supplements.

Why might women experience bloating after consuming protein supplements?

Bloating after protein consumption can be linked to lactose intolerance, the quality of the protein powder, or insufficient fluid intake.

Home / Health / Fuel Your Fitness: High Protein for Women Athletes

Fuel Your Fitness: High Protein for Women Athletes

28 Jan

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Summary

Active women may benefit from a higher protein intake.
Front-loading protein aids muscle repair and satiety.
Non-meat sources like eggs and whey protein are effective.

Fuel Your Fitness: High Protein for Women Athletes

For women participating in strength training or intense workouts, a higher protein intake can be highly beneficial. Vineeta Singh, a notable figure from Shark Tank India and a marathon runner, recently shared her protein-centric morning regimen. She advocates for consuming two grams of protein per kilogram of body weight, stressing its importance for active women.

Singh explained that despite not consuming meat, she achieves her daily protein target, often aiming for 110 to 120 grams. A substantial portion, around 70 grams, is consumed in the first half of the day. Her pre-workout routine includes black coffee with half a scoop of whey protein to prevent blood sugar dips. For protein, she relies on eggs, consuming four whole eggs and two egg whites, along with a whey protein shake providing 30 grams per scoop.

Dietitian Amreen Sheikh confirmed that front-loading protein is advantageous for active women, supporting muscle repair, promoting satiety, and stabilizing blood sugar levels, particularly around workouts. She noted that while individual protein needs vary based on factors like body weight and workout intensity, non-meat options such as eggs, dairy, and plant-based powders are viable alternatives. Sheikh also advised that women experiencing bloating from protein supplements could try blanching them or switching to lactose-free or plant-based options.