Athletes need to be strong. Having optimal endurance and power means ensuring there is enough protein to repair and build muscle. Most female athletes don’t pound the protein after every workout to maximize the “gains” that drive their male counterparts. Some women don’t embrace protein for fears of physically bulking up, others avoid it because they are concerned by numbers on a scale. Most of these ideas have more to do with hearsay than science. It is well proven that adding protein - the right way - will lead to a leaner, stronger body. 

 

Signs you need more protein

Women's needs are not all the same. Women typically want lean muscles rather than big bulk. A good general guideline is to asses your activity level and adjust your intake to meet your physical needs.

 

Activity level	Protein needs (grams)
Sedentary	Weight in pounds X .4
Active	Weight in pounds. X .6
Competitive athlete	Weight in pounds X .75

Craving sweets

Your body needs a base of energy - if you are not getting the long sustainable foundation of protein you need you will crave easily accessible carbohydrates. Adding small amounts of protein throughout the day can help regulate blood sugars and keep your energy consistent throughout the day. Loading up in the morning rather than the traditional North American routine of protein rich dinner - can keep you powered all day. Long term relying on protein as an energy source rather than carbohydrates can reduce the risk of type 2 diabetes.

 

Fading mid-day

More protein can help the mid-afternoon haze that plagues many people at work. Protein supports brain function by providing the amino-acids needed to make the enzymes, hormones and neurotransmitters of cognitive function. Don’t wait until you are feeling the fog - whether at your desk or after the gym - choose a grab and go snack like Simply Protein Bars. For more variety Simply Protein, has come up with a number of options to make adding protein to your diet easy. From delicious bars to a granola-like Crunch. They have also developed a pea-protein chip to help those savoury-snackers make a healthier choice.

 

Joint and muscle pain

If your body does not have a source of fuel it will start to break down muscles and connective tissues to source its own calories. The body will also take longer to heal muscle injuries without the necessary building blocks. Another great bonus of protein shown in research is how it supports our bones. Research links a low-protein intake to the reduction of a growth factor which impacts the metabolism of magnesium and calcium needed for protecting building and repairing. Embrace the classic image of post-workout protein supplements: a drinkable powdered supplement. There are a variety of options. Metagenics BioPure Protein offers a reputable source dense with amino-acids.

 

Skin, hair and nail damage

Your outer layers can be an easily seen as a canary in the coal mine for protein deficiencies. If your nails are thinning, your hair falling out or skin fraying - cracks, hangnails - your body needs protein and potentially collagen. Vital Proteins Collagen Peptides is packed with bovine-sourced collagen in a easily digestible soluble formula that readily absorbed.