Hey STRONG friend, happy Saturday!
Let’s dive into a question I get asked all the time: How much protein do I really need for muscle growth and fat loss?
If you're serious about building muscle, transforming your physique (improving your body composition), or shedding fat without sacrificing your hard-earned muscle, then you'll want to pay close attention.
I know
you're already aware that protein is incredibly important, but most women are still not getting enough.
And if you're lifting weights, striving to get stronger, or aiming to preserve muscle while losing fat, protein isn't just beneficial, it's absolutely essential. It's not just for bodybuilders or pro athletes; it's for YOU, too!
So, you might be asking, "Coach Candace, what's the magic number?"
For Muscle
Growth: Aim for 0.75-1 gram of protein per pound of body weight. (For example: If you weigh 160 lbs, that's 120-160g per day.)
For Fat Loss: The same range applies! When you're in a calorie deficit, adequate protein intake is crucial for preserving muscle mass and helping you feel fuller for longer.
If that sounds like a lot, don't worry! Start by aiming for 25-40g per meal and gradually build from there.
In
addition, incorporate a protein-rich snack containing at least 15g of protein, or a protein shake, to easily boost your daily intake.
And yes, protein shakes, powders, and Ready-To-Drink (RTD) options are perfectly fine to include in a well-rounded diet!
Here are some common protein pitfalls I often see and how to easily fix them:
- Skipping protein at breakfast: Start your day strong! Remember, you don't have to
stick to traditional "breakfast foods." Feel free to have chicken, steak, salmon, tofu, or even leftovers from last night!
- Some other great options include Greek yogurt, eggs + egg whites (which add more protein while keeping calories low), cottage cheese, protein oats, or a protein-forward smoothie (boost it with filling additions like frozen cauliflower, hemp, chia, or flaxseeds).
- Not planning ahead: Make it easy on yourself! Prep or
batch-cook protein options for the week: grilled chicken, turkey, ground beef, or steak. Cook up some lentils or beans to add to dishes. Purchase tuna or chicken packs, rotisserie chicken, lunch meat, just to name a few.
- Worrying about getting bulky: Sis, you need protein to both build and protect your muscles. Muscle is your life insurance and your best shape-maker!
STRONG friend, here's what I want you to do next:
- Track your protein intake for one full week. See where you currently stand. Most women are genuinely surprised by their numbers!
- Pick just one meal to start with.
Either boost its protein content to 25-30 grams or ensure you have a palm-sized portion, and notice how you feel.
- Map out your protein intake in advance. Log it the day before so you can easily spot any gaps and adjust your protein amounts to hit your daily target!
- Remember: Progress, not perfection. It's all about making small, sustainable shifts you can consistently stick to.
Sis, the bottom line is this: if you
want to build muscle, lose fat, maintain your musclr, and feel strong, protein is your absolute best friend! Starting today, make protein a priority. You've got this!
Have questions about protein or want to share your favorite high-protein meal? Hit reply, I'd love to hear from you!
Have an amazing weekend!
In Strength & to Your Success,
Coach Candace
