The Fitt Macronutrients Series Part 1: The Power of Protein for Women + Free Protein Meal Prep Guide!
- FittCoaching
- Jul 28
- 3 min read
When it comes to fitness, energy, and long-term health, macronutrients are the building blocks of success. In this new blog series, we’re diving deep into each macronutrient to uncover what it does, why it matters, and how you can tailor it to your goals—starting with the one that does it all: protein.
Why Protein Is So Important for Women
You’ve heard it before: “Eat more protein.” But what does that really mean, and why is it especially important for women?
Protein isn’t just for bodybuilders or athletes. It plays a vital role in nearly every function of your body. From repairing tissues and supporting hormones to fueling your metabolism and keeping you full longer, protein is essential.
For women specifically, protein becomes even more important at certain stages of life:
During strength training or fat loss phases, to preserve muscle mass
In peri-menopause and menopause, to help prevent muscle loss and manage weight
While pregnant or breastfeeding, to support tissue growth and recovery
As you age, to maintain mobility, bone density, and independence
What Protein Actually Does in Your Body
Think of protein as your body’s “construction crew.” Every cell in your body—muscle, skin, hair, nails, and even hormones—is made with protein.
Here’s what protein helps you do:
Build and repair muscle and connective tissue
Support healthy hair, skin, and nails
Regulate hunger hormones (bye-bye, cravings!)
Stabilize blood sugar and energy levels
Boost metabolism through the thermic effect of food (your body burns more calories digesting it)
How Much Protein Do Women Really Need?
The minimum recommended daily intake (RDA) for protein is 0.8 grams per kilogram of body weight. But this is simply enough to prevent deficiency...not to thrive.
For women who are active, want to build muscle, lose fat, or feel more energized, a better target is:
👉 1.6–2.2 grams per kilogram of body weight (or about 0.7–1 gram per pound of body weight)
That means a 150-pound woman might benefit from 105–150 grams of protein per day.
This might sound like a lot, but don’t worry, we’ll break down easy ways to get there.
Best Protein Sources for Women
Whether you eat animal products, follow a vegetarian or vegan diet, or just want balance, here are some great options:
Animal-Based Proteins
Chicken, turkey, lean beef
Eggs and egg whites
Greek yogurt and cottage cheese
Fish (salmon, tuna, cod, etc.)
Protein powders (whey, casein, animal protein blends)
Plant-Based Proteins
Lentils, chickpeas, and black beans
Tofu, tempeh, and edamame
Quinoa, oats, and buckwheat
Hemp seeds, chia seeds, pumpkin seeds
Plant-based protein powders (pea, rice, soy blends)
Quick Tip: Prioritize complete proteins—those that contain all 9 essential amino acids—especially if you’re plant-based.
How to Eat Enough Protein
Here’s how to make protein part of your lifestyle—not a chore:
✅ Anchor every meal with protein. Think: eggs at breakfast, chicken or beans at lunch, salmon or tofu at dinner.
✅ Snack smart. Keep high-protein snacks on hand: protein bars, boiled eggs, cottage cheese, or beef jerky.
✅ Batch cook protein. Grill a batch of chicken or bake a tray of tofu to save time during the week.
✅ Use protein powders wisely. A shake post-workout or blended into a smoothie can help you meet your goals without cooking another meal.
Common Myths About Protein and Women
MYTH: “You don’t need protein if you’re not working out.”
TRUTH: Even sedentary bodies need protein for basic cellular repair, hormone balance, and preventing muscle loss.
MYTH: “Protein is hard on your kidneys.”
TRUTH: There’s no evidence that a high-protein diet harms healthy kidneys. If you have existing kidney disease, consult your doctor—but for most women, it’s safe and beneficial.
Bottom Line
If you’ve been tired, struggling to feel full, hitting a plateau, or wondering why your workouts aren’t paying off—it could be a protein problem.
Protein isn’t a “guy thing” or a “gym rat” thing. It’s a you thing.
Getting enough high-quality protein every day can help you:
Feel stronger
Stay leaner
Recover faster
Age better
And stay full longer
This is just the beginning of our Macronutrients Series. Stay tuned for Part Two: Carbohydrates—Friend or Foe? ✨ Sign up for our Email List and Receive a FREE Protein Meal Prep Guide ✨
Want Help Personalizing Your Nutrition?
Book your free 45-minute Fitt Strategy Session and let’s build a realistic plan around your lifestyle, your goals, and your body. No fluff, no one-size-fits-all advice—just a personalized roadmap that works.
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