Protein is ESSENTIAL for EVERY BODY!  Not just athletes, not just men!

I find most females are not consuming enough protein to support muscle maintenance and energy needs.  If you want to maintain lean body mass, you MUST consume sufficient amounts of protein DAILY! We require protein for muscle synthesis, supporting metabolism, burning fat, and for the health of organs, cells and tissues. Protein is essential for our body to have energy and function. And, if you're active it is essential for recovery!

‍

Signs you’re not consuming enough protein:

Feeling anxious or moody

Brain fog

Fatigue

Poor Sleep

Slow to recover and heal

‍

So how much protein should you actually be consuming?  There is a range depending on your gender, age and goals.  

If your goal is to maintain general health and well-being as you age, focus on consuming about half of your weight in grams of protein daily. So, if you weight 150 pounds, aim for at least 75 grams spread out between meals and snacks during the day.

‍

If your goal is to maintain a healthy weight and to burn fat, your protein requirements are higher. Protein is satiating and helps to maintain muscle, which helps the metabolism to stay active. A goal of .75 to .80 grams of protein per pound of body weight should be your goal. So, if you weigh 150 pounds, aim for 112 to 120 grams daily.

‍

If your goal is to build muscle, focus on consuming your body weight in grams daily! So if you weight 150 pounds, shoot for 150 grams of protein spread out between meals and snacks during the day.

‍

Remember, these are ranges. Every BODY is different and unique, so it is important to consult with an expert in this area (ME) to help determine the best macronutrient ranges for your specific goals and needs.