Protein is a vital nutrient for active women and those looking to improve their fitness. However, many women fall short of meeting the increased protein recommendations for an active lifestyle. Athletes and very active women need between 70-130 grams of protein daily depending on their training levels. Even those following fitness programs like The Faster Way to Fat Loss are encouraged to increase protein intake to support energy, muscle building, and fat loss.
Why Protein is Prioritized in Fitness
There are several reasons why protein is emphasized for women focused on fitness:
- Builds and maintains lean muscle mass - Protein provides the amino acids for muscle repair and growth to support athletic performance. Higher protein intake helps active women increase lean body mass.
- Promotes fat loss - Protein increases feelings of fullness and requires more energy to digest. This can boost metabolism and fat burning.
- Provides lasting energy - Unlike carbs, protein sustains steady energy levels to get through workouts and daily activity without crashes. The nutrients in protein keep you feeling energized.
- Speeds post-workout recovery - Consuming protein pre and post-workout helps repair damaged muscle fibers faster for quicker recovery times.
Getting 30 Grams of Gluten-Free, Dairy-Free Protein at Breakfast
To meet protein needs, active women should aim for at least 30 gluten-free, dairy-free grams at breakfast - about a quarter of total daily requirements. Some high protein breakfast ideas include:
- Chia pudding with nuts, seeds, and fruit
- Tofu veggie scramble
- Protein pancakes made with chickpea flour, eggs, and nut butter
- Avocado toast on gluten-free bread with smoked salmon
- Overnight oats with peanut butter and chia seeds
- Protein smoothie with almond butter, greens, and pea protein powder
FREE! FASTer Way to Fat Loss RECIPE
Vanilla Protein Pancakes
Coconut Oil 1 1/2tsp
Vanilla Protein Powder 1/4c
Mash the banana in a large bowl, add eggs and protein powder. Mix until batter forms. Melt oil in large skillet over medium heat. Once hot, pour the batter into the skillet roughly 1/4c at a time. Cook 3 minutes or until the top is bubbly, then flip. Repeat until the batter is used up. Enjoy!
Nutrition: 29g Carbs, 4g Fiber, 17g Fat, 33g Protein
Making protein a priority by consuming balanced amounts throughout the day is key for active women seeking to improve fitness, build lean muscle, and feel their best.