For fat loss, muscle building & body recomposition

Protein is one of the most powerful tools women have for changing body composition, supporting hormones, and feeling strong — yet it’s the most under-eaten macronutrient.

This guide breaks it all down clearly and practically

WHY PROTEIN IS IMPORTANT (Especially for Women)

Protein is essential for:

Building & maintaining muscle
Fat loss (keeps metabolism higher)
Fullness & appetite control
Bone health
Hormones, enzymes & immune system
Preventing muscle loss with age (sarcopenia)

Without enough protein:
– Fat loss stalls
– Muscle tone is lost
– Energy dips
– Hunger increases

HOW MUCH PROTEIN YOUR BODY NEEDS PER DAY

General health

0.8–1.0 g per kg bodyweight

Fat loss

1.6–2.0 g per kg

Muscle building

1.8–2.2 g per kg

Fat loss + muscle gain (body recomposition)

1.8–2.2 g per kg

PROTEIN & TRAINING: TIMING MATTERS 

(BUT NOT PERFECTLY)

On training days:

• Aim for 25–40 g protein within 1–2 hours post-training
  Also eat protein at every meal, not just dinner

On rest days:

• Protein needs stay the same
  Recovery = muscle building

HOW MUCH PROTEIN CAN YOUR BODY DIGEST AT ONCE?

The truth:

Your body can digest and absorb all protein you eat

• BUT muscle building (MPS) is maximised with:
  20–40 g protein per meal

  What happens to extra protein?

Used for:
 – Hormones & enzymes
 – Immune function
 – Energy
 – Excess (with excess calories) stored as fat

It is not wasted
Best approach: spread protein across 3–5 meals

HIGHEST PROTEIN FOODS (per 100 g approx.)

Animal-based (complete proteins)

• Chicken Breast – 31g
  Turkey – 29 g
  Lean beef – 26 g
  Tuna – 26 g
  Salmon – 25 g
  Eggs – 13 g (6–7 g per egg)
  Greek yoghurt / Skyr – 10–11 g
  Cottage cheese – 11–13 g

Plant-based

• Tempeh – 19 g
  Tofu – 12 g
  Lentils – 9 g
  Chickpeas – 8–9 g
  Black beans – 8–9 g
  Edamame – 11 g
  Quinoa – 4 g

COMPLETE vs INCOMPLETE PROTEINS

Complete proteins

Contain all 9 essential amino acids

• Beans
  Lentils
  Nuts & seeds
  Grains

HOW TO PAIR INCOMPLETE PROTEINS (to make them complete)

You don’t need to do this every meal — just across the day

• Lentils + quinoa
  Rice + beans
  Hummus + wholegrain pitta
  Peanut butter + wholemeal toast
  Chickpeas + couscous

• IMPORTANT PROTEIN FACTS WOMEN SHOULD KNOW

• Protein does NOT make women bulky
  Muscle = shape, tone & higher metabolism
  Protein burns more calories to digest than carbs/fats
  Helps stabilise blood sugar & cravings
  Higher protein protects muscle during menopause & ageing

SIMPLE DAILY STRUCTURE (Example)

Breakfast:  Eggs + Greek yoghurt → 30 g

Lunch:  Chicken/tofu salad → 30–35 g

Snack:  Skyr or protein shake → 20–25 g

Dinner:  Salmon + lentils/veg → 35–40 g

Total: 115–130 g protein

BOTTOM LINE

Protein is essential, not optional

Most women need more than they think

Spread protein across the day

Lift weights + eat protein = results

Fat loss and muscle gain can happen together