When it comes to getting in shape, so many women tell me that they struggle to get the amount of protein that they need each day.

First off, it’s important to note that protein is found in more foods than just meat and dairy.  Many grains and vegetables contain protein, so you may be getting more than you realize.  However, if you are tracking macros and still falling short, you might consider adding a protein powder.  Many people ask if protein powder is really necessary, and although the short answer is no, there are some huge benefits.  

For the Active Woman

If you are an active woman training hard in the gym, you’ll need as much protein per pound as a man would need.  That equates to about .8 to 1 g of protein per pound of body weight each day.  Some athletes need up to 1.5 grams per pound of body weight. 

Increase Muscle Mass + Reduce Body Fat

When your workout goal is to increase muscle mass while reducing your body fat, whey protein is an excellent option.  It is highly bioavailable, meaning it absorbs quickly into your system, delivering the amino acids to the muscles that you’ve trained.  

Your body needs amino acids both in your bloodstream and working muscles in order to grow.  Also, taking in protein helps prevent your body from breaking down muscle tissue.

Additional Benefits

Like whey protein, protein powder creates an advantage for burning body fat. Protein is biologically active, which helps increase your metabolic rate.  The amino acids that a protein powder provides are necessary because our bodies don’t produce them naturally.  Making these a part of your regular routine will help you grown lean muscle.

This lean muscle will raise your metabolic rate every moment of every day even while sleeping.  A higher metabolic rate means you burn more calories throughout the day, helping you stay lean and fit. 

Recovery + Growth

An ideal protein shake will aid in both recovery and growth.  Whey protein allows you to train harder and more frequently.  With the aminos provided, you can even boost your immune function by reducing oxidative damage and inflammation.  The amino acids, cysteine and methionine, help your body maintain healthful glutathione.  Glutathione is an antioxidant that helps prevent cell damage from free radicals. 

While there are many different forms of protein: rice, pea, casein, etc., whey protein continues to be the most popular due to ease of absorption and its complete amino profile which helps support muscle growth.

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