How Much Protein Should a Female Take Post-Workout?
Protein is also a vital macronutrient for girls seeking to optimize performance and assist recovery from hard training. Among the major times to eat protein is following a workout, once the amino acids which make up protein have been utilized to repair damaged muscle tissues. The quantity of protein you require post-workout is dependent upon your training objectives and your own body weight.
General Guidelines for Protein intake for Female
Just how much protein you want after a training session is connected to how much protein you eat daily. This ends up to 0.36 g per pound. If you weigh 120 lbs, this implies eating 43 g every day. If you are 150 lbs, then you need to be eating 54 g every day.
The Journal suggests an intake nearer to 1.4 to two g per kilogram, or 0.64 to 0.91 g per pound might be more acceptable for both women and men. At this level, a 120-pound female could need 77 to 109 g every day, even though a 150-pound female might require 96 to 137 g. Splitting your everyday protein evenly between each of your foods remains a smart idea, even in a greater ingestion.
The kind of training you are doing, in addition to the general diet plan you are after, plays a part in just how much protein you want. In a post for your FitnessRX for Girls site, dietitian Susan M. Kleiner writes that girls involved with endurance training demand less complete protein than people participating in a strength exercise. Dieting to eliminate body fat and eating a much-diminished variety of calories also requires a greater protein consumption to help preserve lean body mass.
To work out your individual multi-vitamin protein requirements, multiply your body weight in lbs from 0.6 if you are an endurance athlete, or 0.8 if you are a power athlete to receive your total daily caloric consumption, then divide this by the number of foods you eat every day. A 150-pound girl, by way of instance, would require 90 g of protein daily should endurance training or 120 g if strength training. If you’re eating five times every day, this could work out to 18 g of protein in a post-endurance workout meal, or 24 g post-strength training.
Post-Workout Protein Cases
Cases of protein-packed post-workout snacks and meals comprise a protein shake combined with banana and milk, cottage cheese together with raspberries and flaked almonds, a vegetable and noodle stir fry with chicken or some whole-wheat bagel with smoked salmon and also low-fat cream cheese. Adjust the amounts to fit your calorie and protein requirements.