You show up. You train consistently. You put in the effort. But the results don’t seem to match the work.
Often the reason isn’t your training at all. It’s what you eat afterwards.
The common gap
Many people who train regularly, and women especially, eat far less protein than their bodies need to recover and build muscle. It’s rarely deliberate. A lot of us grew up around diet culture that taught us to eat less, not to eat enough.
The effort is there. The fuel isn’t.
Why protein matters when you train
Training puts your muscles under stress. Recovery is when they repair and adapt. Protein contributes to the growth and maintenance of muscle mass, so if you don’t get enough, you’re making that job harder.
How much do you need?
The baseline recommendation for adults is about 0.8 g of protein per kilo of body weight per day. Sports nutrition guidance for people who train regularly is often higher, around 1.2–2.0 g/kg. For a 65 kg woman, that’s roughly 80–130 g a day.
Needs vary from person to person, so treat this as a starting point. If you have health conditions or specific goals, a nutrition professional can help you find your number.
Small adjustments, real difference
You don’t need to overhaul your diet. A few simple shifts add up:
- Add protein to every meal. Eggs, cottage cheese, quark...
- Spread it through the day
- Make breakfast count. It’s the meal where protein is most often missing.
- Use a shake when it helps. After training or on busy days, it’s an easy way to close the gap.
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