Are Protein Needs for Women Similar To Men?

Do the protein recommendations for men apply to women too?

Egis R.

--

Image by the author

1.6–2.2 g/kg or 0.7–1 g/lb of protein per day is required to maximize muscle growth or retention for lifters. We know this from heaps of studies including this meta-regression

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Image by the author

…but the thing is that most of such protein recommendations come from studies analyzing the population that start most wars in the world cuz, I assume, small penis syndrome — men. But do the same protein recommendations apply to women too? You’re about to find out so buckle up.

A recent study used a method called the indicator amino acid oxidation technique to assess protein needs in female lifters. Who the fugg knows what indicator amino acid oxidation technique is? Google, of course. So Google it is! It says it’s a non-invasive method to assess whole-body protein synthesis.

So the researchers went with the investigative mood to find out the protein dosage needed to maximize net protein balance after a workout in women. They found that women needed 1.53–1.93 g/kg/day (0.67–0.81 g/lb), to maximize the acute anabolic response. So it’s very similar to the…

--

--

Egis R.

I’m Egis, an online weight loss coach who has heightened BS sensors for fitness & nutrition. Only evidence-based & sustainable fat loss. www.absscience.com