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Protein is something we need to consume with most of our meals because, unlike carbohydrates and fat, our bodies don’t store it. So how much protein do we actually need? Do we need protein supplements? If we are strength training, should we be eating more protein? And are some protein sources better than others?
If you’re strength training, do you need to add more protein to your diet? And if you do, will it make you gain weight?
Adding more protein to your diet can sometimes make you gain weight, but it’s usually because you’re building muscle. Muscle is denser than fat. If you compare five pounds of muscle to five pounds of fat, muscle takes up much less space. So, while the scale might change, you’ll likely see your body is smaller.
On the flip side, increasing protein supports weight loss. Protein is very satiating and it takes longer to digest than carbohydrates. While carbs digest in about 1 to 2 hours, protein takes around 4 hours, and fat can take up to 10 to 12 hours. That’s why if you eat a high-protein or high-fat meal at dinner, you might not feel as hungry the next morning compared to when you eat a meal that’s mostly carbohydrates.
Protein also plays a role in hunger hormones. One hormone, ghrelin, signals hunger and it’s like a little gremlin in your body saying, ‘Feed me!’ Protein helps suppress ghrelin, making you feel fuller for longer and reducing cravings. This is one reason people tend to eat less and lose weight when they get enough protein.
Your protein needs depend on your body weight and goals. In general, most women do well with 60 to 90 grams of protein per day. That’s enough to support muscle maintenance and all the functions protein is responsible for in the body.
If you want a more precise number, here’s how to calculate it:
1. Take your weight in pounds and divide it by 2.2 to convert it to kilograms.
2. Multiply that number by a factor between 0.8 and 1.2 grams per kilogram.
For example, if you weigh 150 pounds:
150 / 2.2 = 68 kg
68 x 0.8 = 54 grams (minimum)
68 x 1.2 = 82 grams (higher end for active individuals)
Ideally, your intake should be spread evenly throughout the day rather than consuming a high amount one day and very little the next. If you don’t get enough protein, your body will pull it from the only source it has … your muscles. Over time, this can lead to muscle loss, which negatively affects metabolism and body composition.
Protein is made up of amino acids, which are essential for many functions beyond muscle maintenance. Proteins act as enzymes, hormones, and antibodies. They transmit signals, support immune function, and help coordinate nearly every process in the body.
There are two types of amino acids:
Your body first prioritizes protein for muscle function, but it also uses protein for other critical tasks. If you don’t eat enough protein, your body can’t efficiently produce enzymes, hormones, or structural components needed for daily function.
Do you need protein powders, or can you get enough protein from food? Social media is full of messages about protein supplements, but are they necessary?
The best sources of protein are animal-based proteins because they provide all nine essential amino acids that the body can’t make. The highest amounts of protein are found in:
For example, 3 ounces of chicken (about the size of your palm) contains 20 to 30 grams of protein.
There are also plant-based protein sources, but most are incomplete proteins, meaning they don’t provide all nine essential amino acids; nuts, seeds, beans and some grains.
If you rely on plant-based proteins, you need to eat a variety of sources or consider a protein supplement to ensure you’re getting all essential amino acids.
Surprisingly, potatoes are a complete protein! A medium white potato provides 4 grams of protein. Hemp seeds are another great option because they contain all essential amino acids plus omega-3 fatty acids.
When Is the Best Time to Eat Protein?
Yes! After a workout, your body is primed to absorb protein, and this window is widest in the first 30 to 60 minutes post-exercise. For strenuous activities or endurance workouts, this window may extend up to 90 minutes.
At rest, your body can typically absorb around 30 grams of protein at a time, but during this post-workout window, it can absorb even more – some studies show up to 45 to 60 grams.
To maximize muscle recovery and growth, aim to eat protein within 30 to 60 minutes after your workout. Great post-workout protein options include:
Getting protein in this window also reduces soreness and supports muscle repair and growth.
Final Thoughts: Keep It Simple
While all this information is helpful, the key is not to overcomplicate things. If focusing on exact grams or perfect timing feels overwhelming, just aim to include protein in every meal and snack.
Some days, you’ll hit your protein goal effortlessly. Other days, life gets busy and maybe you’ re driving kids to appointments, stuck at work, or just forget to eat. That’s okay! Balance it out over the week rather than stressing over every single day.
The most important thing? Stay consistent. Protein supports your muscles, metabolism, and overall health, especially after 35.
