In this post, I’ll break down what proteins are, why they’re so important for weight loss and lean muscle building, and how much protein women need to eat on a daily basis.

WHAT ARE PROTEINS?

Protein is super important when it comes to losing weight and building muscles!

Proteins are the building blocks of life. LITERALLY! They’re made up of amino acids, which are essential for building and repairing tissues in your body. Think of proteins as the construction workers in our bodies, always ready to repair damage and build new structures.

WHAT ARE THE DIFFERENT TYPES OF AMINO ACIDS?

Proteins are made up of amino acids and there are two types of amino acids: essential and non-essential.

Essential amino acids are the ones our bodies can’t make on their own, so we have to get them from our diet. Non-essential amino acids can be made by our bodies, even if we don’t get them from food.

Both types are important for keeping us healthy, supporting muscle growth, producing energy, and boosting our immune system :)

ESSENTIAL AMINO ACID

Essential amino acids are those our bodies can’t make on their own, so we have to get them from our diet. They’re super important for things like building muscle, repairing tissues, and keeping our immune system strong. Here are the essential amino acids and what they do:

NON-ESSENTIAL AMINO ACIDS

While our bodies can produce non-essential amino acids, they are still important for maintaining overall health and supporting functions such as detoxification, brain health, and collagen formation. Here’s a look at each non-essential amino acid:

WHY DOES PROTEIN MATTER?

Proteins do many important things in our bodies, from helping us stay fit to lowering our blood pressure. But today, we’ll focus on how they help with weight loss and building lean muscles.

PROTEINS AND WEIGHT LOSS

Proteins are great for controlling your appetite, they make you feel full longer because they take longer to digest than carbs and fats. This means you won’t feel hungry as quickly and can avoid those snack cravings.

Proteins also boost your metabolism. This means your body burns more calories to digest and use the nutrients in protein. So, you burn more calories throughout the day. Studies show that people who eat more protein tend to lose weight faster and keep it off. A high-protein diet increases your metabolism and helps reduce calorie intake and cravings.

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

PROTEINS AND BUILDING LEAN MUSCLES

Protein is awesome for building lean muscles. When you exercise, your muscles tear and protein is what helps them repair. This is how we build muscle. So if you exercise but don’t eat enough protein, you are just making it harder for your body to repair those muscles there.

Protein sets off a process called muscle protein synthesis. It’s like your body’s repair team, working hard to rebuild and strengthen your muscles after exercise.

So, if you’re aiming for that lean and toned muscle, making sure you get plenty of protein is important!

WHAT’S THE RECOMMENDED DAILY PROTEIN INTAKE FOR WOMEN?

Now, you might be wondering, “How much protein do I actually need?” The answer depends on several factors, including your age, gender, activity level, body type, and fitness goals.

For starters, here are some general guidelines to help you get started:

FOR GENERAL HEALTH

Adults are recommended to take around 0.8 grams of protein for every kilogram of body weight per day or just over 7 grams for every 20 pounds of body weight. This is the minimum amount recommended to meet your basic nutritional needs.

For example, a person weighing 140 pounds would need about 50 grams of protein daily to maintain overall health.

FOR WEIGHT LOSS

Increase your intake to about 1.76 to 2.20 grams of protein per kilogram of body weight per day or approximately 0.8 to 1.0 grams of protein per pound of body weight. This higher amount keeps you feeling full, which can prevent overeating.

For instance, if you weigh 150 pounds, aim for 120 to 150 grams of protein daily. Protein-rich foods like chicken, fish, beans, and Greek yogurt can help you reach this target.

FOR MUSCLE BUILDING

1.4 to 2.0 grams of protein per kilogram of body weight per day or 0.64 to 0.91 grams of protein per pound per day is ideal for active individuals. For someone weighing 150 pounds, that translates to roughly 95 to 136 grams of protein daily. This ensures your muscles have what they need to recover and grow stronger after workouts.

Incorporating protein shakes, lean meats, eggs, and tofu into your diet can help meet these higher protein needs.

I personally love whey protein and recommend it to most people. It’s a high-quality, fast-digesting protein that supports muscle recovery and growth, it can also help in losing weight and helps maintain muscle mass!

However, if you can’t consume dairy products, there are plenty of great alternatives like plant-based protein powders :)

BEST SOURCES OF PROTEIN

Now that we know why proteins are important and how much you need, let’s talk about where to get them. Here are some fantastic sources of protein to incorporate into your diet:

• Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork are excellent sources of high-quality protein.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood provide not only protein but also healthy fats like omega-3 fatty acids.
• Dairy: Greek yogurt, cottage cheese, and milk are rich in protein and can be great additions to your diet.
• Eggs: Eggs are a versatile and complete protein source, meaning they contain all the essential amino acids your body needs.
• Legumes: Beans, lentils, chickpeas, and other legumes are great plant-based protein sources, and they also provide fiber and other nutrients.
• Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds are packed with protein and healthy fats.

If you want to have a high-protein meal you should try this Spicy Kale Salad With Hummus Roasted Cauliflower recipe! Yum!

TIPS FOR INCORPORATING MORE PROTEIN INTO YOUR DIET

Adding more protein to your diet doesn’t have to be difficult. Here are some easy ways to boost your protein intake:

• Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Think scrambled eggs, Greek yogurt with nuts and berries, or a protein smoothie with protein powder, spinach, and almond milk.
• Include Protein in Every Meal: Make sure each meal includes a source of protein. This helps maintain steady energy levels and supports muscle repair throughout the day. Aim for a balance of protein, healthy fats, and complex carbs.
• Smart Snacking: Choose protein-rich snacks like a handful of nuts, a slice of cheese, or a boiled egg. Protein bars can also be a convenient option, especially if they are homemade!
• Mix Up Your Sources: Variety is key. Rotate different protein sources to ensure you’re getting a wide range of nutrients. This also keeps your meals interesting and satisfying.

Sharing with you my favourite breakfast which is banana protein smoothies, an easy smoothie recipe you can try!

WRAPPING IT ALL UP

Proteins are an important part of our fitness journey. Protein keeps us full, boosts our metabolism, and is essential for muscle repair and growth. By understanding the importance of proteins and making sure to include them in our diets, we can make progress toward achieving our fitness goals.

Remember, balance is key. Combine proteins with healthy fats and carbs for a well-rounded diet. Listen to your body and adjust your protein intake based on your individual needs and progress.

So next time you’re planning your meals, give proteins the spotlight they deserve. Your body will thank you, and you’ll be one step closer to reaching your fitness aspirations :)

Love Rachael xx

Email

Free 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe

Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.

GET THE MEAL PLAN

SOURCES

• Proteins – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• Protein and Blood Pressure – https://pubmed.ncbi.nlm.nih.gov/12544662/
• Essential and Non-essential Amino Acid – https://my.clevelandclinic.org/health/articles/22243-amino-acids
• Proteins are Great for Controlling Appetite – https://www.sciencedirect.com/science/article/abs/pii/S0031938420304376 
• 0.8 Grams of Protein – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• 1.76 to 2.20 Grams of Protein – https://www.sciencedirect.com/science/article/pii/S0002916523274274
• 1.4 to 2.0 Grams of Protein- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006/
• Lowering our Blood Pressure – https://academic.oup.com/aje/article/176/suppl_7/S27/111828
• Whey Protein – https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
• People Who Eat More Protein Tend to Lose Weight Faster – https://pubmed.ncbi.nlm.nih.gov/10375057/
• Muscle Protein Synthesis – https://www.physio-pedia.com/Muscle_Protein_Synthesis

The post How Much Protein Do You Need to Lose Weight and Build Lean Muscles? appeared first on Rachael Attard.

Since not all protein bars are made the same, let’s take a look at the 7 healthiest protein bars available.

Aloha Bars

These bars are made with only plant based protein and sport a high protein percentage in every bar, some having as much as 18 grams of protein per serving! They come in delicious flavors like Peanutbutter Chocolate Chip and Vanilla Almond Crunch. They are dense and chewy and they come in handy when you need a quick protein pick me up!

Epic Bars

The bacon bar not only boasts 15 grams of protein, but it is completely sugar free! Epic bars come in additional meat flavors and are similar to a thick beef jerky in texture. They offer low to no sugar options and are the savory snack you may just be craving post workout.

Luna Protein Bars

Luna bars are delicious and the Luna Protein bars are full of protein and flavor. The mint chocolate chip flavor has 12 grams of protein and is gluten free! They are made with real ingredients and their flavors cover the full spectrum of sweet offerings to curb your dessert needs.

RX Bars

By now you have probably seen these bars everywhere. Their packaging is plain and all the ingredients are written right on the front. The RX bars typically contain about 12grams of protein per serving and they are easy to find in most stores.

Clif Whey Protein Bars

Clif offers a variety of flavors in their whey protien bar line. These bars come in at around 14 grams of protein per serving. They taste delicious, and are great to grab and go. Lower in sugar than most bars, this is an excellent choice if you are aiming to curb your sugar intake.

GoMacro

These bars are one of the few vegan protein bar options on the market. The flavor combos are delicious and they strive to use all non-GMO ingredients. Clocking in at around 11 grams of protein per serving, these bars make for a filling and nutritious between meal snack.

Kind Bars

While it is important to look at the sugar content of individual flavors, overall Kind Bars offer a nutritious option when it comes to protein bars on the market. Odds are likely that you can find a Kind Bar in your local coffee shop and your favorite grocery store.

While protein bars are great on the go snacks, it does stand to reason that any processed and packaged food should be consumed in moderation.

The next time you go to reach for a packaged protein bar, see if you can create a high protein snack in your own home instead. Keeping nuts, fruits and other protein filled foods on hand will make it easier for you when you need a quick and healthy snack.

The post 7 Healthiest Protein Bars appeared first on Rachael Attard.

Will Eating Protein Make Me More Bulky

OK before I get into WHY, I just wanted to clarify one thing about eating protein and building muscle. A lot of women ask me if they should reduce their protein intake to reduce their muscle size or prevent their muscles from getting too bulky. And it’s a fair question.

When you exercise, your muscles tear. When the muscles are repaired, they are bigger and stronger (i.e. this is what makes your muscles look bigger). Eating protein after a workout will help your muscles repair (protein is made from amino acids, and amino acids are the building blocks for muscles).

If you cut down your protein intake, your muscles are still going to tear and repair themselves. Eating less protein will just mean your muscles will take longer to repair, which isn’t really a good thing. Eating less protein won’t change the shape of your muscles.

What actually causes your muscles to increase in size is the type of workout that you do, NOT your protein intake. As I said, protein just helps the muscles repair. So if you don’t want bulky muscles, you need to change your workout, not your protein intake.

OK I hope that clarifies that! Let’s talk about the other reasons that you need protein, especially to help with fat loss :)

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

GET THIS PROGRAM

Protein Keeps You Full & Reduces Appetite

Eating more protein helps you feel more full and for longer, as it slows down digestion (see next point) and it affects your hormones that control the feelings of hunger/appetite and fullness (in a good way). This means that you are less likely to overeat and you will eat less calories overall.

I must mention here that fiber is also great for making you feel full. Protein and fiber together (and especially post workout) is great! I always try to have a protein smoothie after my workout. My smoothie usually contains banana, strawberries (both high in fiber and nutrients), protein powder, chia seeds (super high in fiber) and almond milk.

Your Body Burns More Calories Digesting Protein

Eating protein actually helps you burn more calories because it has the highest thermic effect of food. The thermic effect of food is how many calories your body burns digesting this food.

When you eat protein, 20-35% of this will be used up during digestion, compared to 5-15% for carbs and fats.

Protein Boosts Your Metabolism

A higher protein diet has been shown to boost your metabolism and increase your total amount of calories burned during the day, and even when you are sleeping!

Protein Helps You Recover Quicker

As I explained already, protein helps your muscles recover quicker and also helps to prevent soreness. This means you’ll be able to workout more and you won’t be left feeling sore for days.

Increasing your protein intake is one of the simplest things you can do to lose weight!

High Protein Foods

Some high protein foods include:

• Lean meats such as chicken, turkey, beef (avoid processed meat such as deli meats and high fatty cuts)
• Fish (salmon, trout, tuna, etc)
• Eggs
• Dairy
• Legumes
• Nuts
• Protein powder

CLAIM YOUR DISCOUNT

The post #239 Why You Need Protein For Fat Loss appeared first on Rachael Attard.

Choc Peanut Butter Fudge Protein Bars

See photo above. Check out my recipe for this here. Add some natural peanut (or almond) butter for an extra protein boost!

High Protein Muffins

This recipe is very versatile (view recipe here). And you can use any flavours you want – you don’t necessarily need to use blueberries. Add some nut butter, chia seeds and/or flax seeds for added protein.

Choc Chip Cookie Dough Protein Balls

These are so easy to make and don’t require many ingredients. They are the perfect high protein, sweet treat! View recipe here.

Roasted Chickpeas Or Broadbeans

You could make these yourself, or you could buy them. I love the brand Fav-va Nuts – the only ingredients are chickpeas/broadbeans, canola oil, sea salt, onion powder and garlic powder. And they taste awesome!

Roasted Nuts

A super easy high protein snack. Because nuts are so high in healthy fats, they are very high in calories. So just try to limit yourself to 1 handful or 1/4 cup to avoid going overboard.

Roasted Edamame

Again, you could try and make these yourself or you could buy them. And they don’t need to be roasted either. I love them boiled with a bit of salt :)

Boiled or Scrambled Eggs

Another one that is SUPER easy and healthy. If you scramble them, you could also add in some spinach and green vegetables for a really healthy snack. Cottage cheese would also add some extra protein!

Make Your Own High Protein Dip

Some high protein ingredients you can put in include – nut butters, tahini, beans (kidney beans, butter beans, chickpeas, broadbeans, etc), cottage cheese, greek yoghurt, chia seeds. Serve it with crunchy vegetables or bean chips.

The post #212 8 Healthy High Protein Snacks appeared first on Rachael Attard.

1. Make A Plan

It is near impossible to lose weight without a good diet. You need to make a plan of attack and pick a diet that suits you. Generally though, try to follow these rules:

• Eat breakfast EVERY day
• Eat dinner at least 3 hours before bed
• Stick to 6 small meals rather than 3 big meals
• Plan snacks in advance. Snacks should be high protein (boiled eggs, yoghurt, protein shake, raw nuts, etc)
• Take lunch with you to work every day
• Drink 2-3L water daily

2. Cut Your Calorie Intake

To really reap that benefits, you need to reduce your calorie intake. Generally, you must eat less than what you burn in a day. If you’re exercising and eating well but aren’t seeing weight / fat loss loss, chances are you’re probably eating a little bit too much. Cut it back and see what happens. Many people underestimate how much food they’ve actually eaten. Remember that drinks (excluding water) count too!

3. Eat High Protein

High protein foods help keep you feeling full for longer and also help boost your metabolism. Protein has the highest thermic effect of food. This means that when you eat protein, 20-35% of this will be used up during digestion, compared to 5-15% for fats and carbs. So your body burns more calories eating protein. If you haven’t got a protein powder, I highly suggest you get one! I used whey protein, but there are many plant-based proteins available for vegans and those of you with lactose intolerance.

4. Eat High Fiber

Fiber also has a high thermic of effect of food at 15-25%, meaning you’ll burn lots of calories eating high fiber. Fiber also adds bulk to your food and is itself indigestible. The great things about fiber is that they help to keep you full and also helps to move food through your digestive tract and keep you regular :) The best high fiber foods are fruit, vegetables and whole grains.

4. Don’t Eat Deep-Fried And Refined Carbs

Foods to avoid include anything deep-fried (a shame I know) and refined carbs such as sweetened beverages (soft drink!), white breads, cakes, etc. They cause huge spikes in your blood sugar leaving you feeling lethargic and hungry. Excess calories will be stored as fat and you’ll be on your way to having Type 2 Diabetes. It can be hard at first, but the less you eat it, the less you want it.

The post #124 5 Weight Loss Rules That Work appeared first on Rachael Attard.

The Revised Food Pyramid

The old food pyramid was very carb heavy (from grains). We now know that this is NOT the way to eat and that eating carbs in these high quantities leads to obesity (not what we want!). Nutrition Australia has released a healthy eating pyramid (see below). It focuses primarily on vegetables and fruit. I personally think that the grains and protein should be swapped around, but overall it is much better than the previous version.

Generally if you stick to this, and the majority of your foods come from vegetables and fruit, you will be in a MUCH better place and so far ahead of where you were previously.

Cut Out Gluten

I know this must sound a bit counter intuitive since I just said to follow the food pyramid, which contains grains. But it is fairly well known in the fitness and nutrition communities that gluten should be minimized as much as possible. Gluten causes your blood sugar levels to spike, which leads to fat storage and a greater chance of experiencing hunger pains and sugar cravings after a meal.

Gluten is also one of the most common food allergens. Eating allergens causes your body to produce the stress hormone cortisol, which also leads to fat storage. Try to avoid gluten as much as possible and see how much better you feel!

Increase Your Protein And Fiber Intake

Most females are deficient in both of these. Both of these have the highest thermic effect of food, meaning your body will use up more calories to digest these types of foods. Both are really great for keeping you feeling full for longer and will stop you from wanting to snack on the bad stuff. Fill your diet with lots of healthy sources of protein and fiber!

High protein foods include lean meats, eggs, nuts, protein powders, soy and dairy. High fiber foods include fruits, green vegetables, avocados, lentils, soy, chia seeds and other nuts and seeds.

The post #117 Quick Fix Your Diet appeared first on Rachael Attard.