Column 89 | Protein shakers for women?

ANSWER

It is indeed important that women, especially if they are as ambitious as you in strength training, eat a high-protein diet. This can be done without nutritional supplements. However, nutritional supplements, especially the protein shake after training, make it much easier to eat a high-protein diet in everyday life.

If you want to build muscle, protein intake is essential, as protein contributes to muscle building and maintenance. There is no difference between men and women in this respect. Only the amount of protein consumed depends on physical needs, primarily based on body weight and training workload. You can use the following formula: The optimal protein intake should be around 2.5 grams per kilogram of body weight per day on average.

But before you start, here is a little protein digression: Protein can be bought and consumed in different qualities and types. Animal protein is considerably higher quality than plant protein and is therefore preferable. In addition, roughly speaking, a distinction can be made between whey protein or whey isolate and milk protein or multi-component protein. After strength training, a WHEY PROTEIN = TRIPLE WHEY or WHEY ISOLATE = ISO WHEY to consume, as it has the advantage of being absorbed more quickly by the body. Distributed throughout the day to cover the necessary protein requirements, milk protein or multi-component protein is preferable, as it is absorbed more slowly and thus leads to a longer protein supply. You say that you have already made progress, but are currently still working on your problem areas. If you do strength training at least three times a week, as described, you have created a good foundation for the training effect. A three-way split with a maximum of 60 minutes per training session/day would be ideal here. If you now also supply your body with high-quality protein, you should be getting closer to your goal and thus to conquering your problem areas. For more information about nutritional supplements, I recommend the section NUTRITION but also TRAINING , both of which you can find here on our website. Here you can read all the necessary tips to optimize your training and your nutrition.

So forget the outdated saying that protein is only for guys. That's complete nonsense! I wish you much success in your sporting goals.