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I'm Chaselynn — health coach for high achieving millennial mommas. Helping them create a house hold of health through routines and habits.

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How Much Protein Intake Should I have as a Mom

December 20, 2023

Learn about the way protein works for women and how it can build your body & improve your health.

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The common struggle many of my clients face when they first join the Chase Lynn Fitness Program is protein intake. They either don’t know how many grams they should be consuming or don’t know what to eat to meet their intake goals. Lack of proper education in this area can hinder results, no matter how hard you train, and can lead to health issues over time. 

Fitness without proper nutrition will give you REVERSE EFFECTS like muscle loss, weight gain, low energy, and poor health. So, how do you prevent this?

Although both women and men require adequate amounts of protein, research shows that women seem to have a more difficult time meeting their requirements for optimal health. Go figure, right? Just another thing for us to worry about as women– as if we don’t already have enough on our plate in our everyday lives. 

Well, that’s why I’m here to step in and teach you how to stay consistent with your nutrition goals so you don’t ever have to worry about this again. 

First, here’s what you need to know:

  1. 0.7 gram per pound of body weight per day is the bare minimum amount you need to avoid a nitrogen imbalance. For optimal health, most women should consume .7 to 1.2 grams of protein per pound of body weight.
  2. Protein quality is just as important as protein quantity. Women should look for whole foods protein sources that contain at least 2.5 grams of leucine per serving to ignite muscle protein synthesis. Animal proteins tend to be a higher-quality source of leucine.
  3. Protein intake is not more important for men….. new research has shown that women may benefit from consuming more protein during certain phases of the menstrual cycle and during perimenopause / menopause.
  4. There is no “one size fits all” strategy. Protein needs are subjective. The exact amount of protein you need to thrive depends on your weight, activity level, genetics, and a variety of other factors. Those with kidney damage may need to follow a lower-protein diet.

So how do you get enough?

Here are some simple tips you can start using today

  •  Spread your protein out throughout the day, don’t try to consume huge amounts in one meal. Start with a hearty breakfast. Consume about 30 grams of protein in your first meal. 

Here are few breakfast ideas:

  • Eggs: Scrambled, boiled, poached, or in an omelette, eggs are a versatile and excellent source of high-quality protein. One large egg contains about 6 grams of protein.
  • Greek Yogurt Parfait: Layer Greek yogurt with your favorite berries, nuts, and a drizzle of honey. Greek yogurt is higher in protein compared to regular yogurt, providing around 10 grams of protein per 100 grams.
  • Protein Smoothie: Blend a scoop of protein powder (whey, pea, or any preferred type) with milk or a milk alternative, fruits, and a handful of spinach. You can customize it based on your taste preferences and nutritional needs.
  • Quinoa Breakfast Bowl: Cook quinoa and top it with sliced almonds, berries, and a dollop of Greek yogurt. Quinoa is a complete protein, meaning it contains all essential amino acids.
  • Have a snack between each meal that contains protein

Here are a few snack ideas:

  • Edamame: These young soybeans are not only delicious but also pack a good amount of protein.
  • Almond Butter on Whole Grain Toast: Almond butter is a tasty spread that contains protein and healthy fats. Pair it with whole grain toast for added fiber.
  • Protein Bars: Look for bars with high protein content and minimal added sugars. They can be a convenient on-the-go snack.
  • Turkey or Chicken Jerky: A lean and portable option, jerky made from turkey or chicken is a good source of protein.
  • Hummus with Veggie Sticks: Hummus, made from chickpeas, is a protein-rich dip. Pair it with carrot sticks, cucumber, or bell pepper for a crunchy and satisfying snack.
  • Aim to consume about 30 grams of protein for each meal
  • Make sure you are consuming some protein (even a small amount) every 3-4 hours to keep your body replenished

I recently hosted a free live training on hitting your protein goals in my VIP group on Facebook and I created a protein distribution packet to help the women in my community stay on track. 

Once you begin training and increasing your fitness routines, the rules change a little on protein intake. The number one question I get is ……

Should I consume protein before or after I work out?”

Well…. Eating protein after a workout helps refuel the body and restore muscle tissue that was damaged during exercise. The anabolic window of opportunity is the amount of time post-workout that your body is primed to synthesize new proteins. This timing is said to be around 45-60 min however, if you miss the window, it is not the end of the world, but it is still vital that you consume protein after a workout. 

I know there tends to be a lot of information around protein intake and this can feel overwhelming, but it doesn’t have to be. The reason I emphasize how to sustain a household of health is so my clients and community can educate themselves and learn ways to implement these habits into their lives, LONG TERM. Otherwise, it will feel like another task on a to-do list. 

Here are the key points I want you to walk away with…..

The amount of protein women need to consume depends on their age, activity level, and body composition, but it usually falls around 130ish grams a day. 

You need to split your protein intake throughout the day—starting with a protein-rich breakfast.

Fueling your body first thing in the morning will set you up for a successful day. You can not feed and take care of everyone else if you are running on E. 

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