How Much Protein Should a Woman Have Who Is Lifting Weights?

Individuals participating in strength training require more protein than those who are sedentary.

Additional Protein Requirements

An average adult needs .8 grams of protein per kilogram in their body weight, but those attempting to build muscle through weight training require between 1 and 1.5 grams of protein per kilogram of body weight. Women should aim for the low end of the spectrum, 1 gram per kilogram.

How to Up Your Protein

Balance a heightened protein intake with an increase in fiber as well. Vegetables, bread and pasta will help, and drink plenty of water. Healthy protein choices include low fat dairy, fish, chicken and other lean meats, eggs and soy protein.

Bottom Line

According to ESPN Training Room, "Use products that provide complete protein, such as milk, egg or soy protein. The body needs the full complement of amino acids to build tissue." Increasing protein doesn't mean neglecting to eat a balanced diet. Protein should account for 15 to 20 percent of your diet, carbohydrates for 50 to 60 percent, and fat 20 to 25 percent.

References

• Women's Health: The Best Strength Training For Women
• ESPN Training Room: Diet and Strength Training
• Bodybuilding.com: How Much Protein?