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.

Adding protein to morning coffee can help avoid early blood sugar dips and enhance workout performance, though individual tolerance and caffeine sensitivity are factors. Sheikh concluded that protein intake should support overall health and performance without causing digestive issues or nutritional imbalances, underscoring the importance of a balanced diet and personalized strategies.