Friday Blog: The Lowdown on Protein Timing for Women’s Fat Loss

If you’ve been wondering about how to time your protein intake for maximum fat loss, you’re not alone, I have received this question a few times over the last few weeks so let’s chat!

Maybe you already know that eating enough protein can help with weight loss, but knowing when and how much to eat is where most start to overthink. In this blog post, we’ll cover the basics when it comes to women’s fat loss protein timing so you can build a meal plan that works for you!

Eating protein after a workout is key for muscle building and recovery. This is because protein helps rebuild and repair any damaged muscle tissue, we want to start that process as soon as possible. Eating 25-35 grams of high-quality protein within one hour of completing your workout will give your body the nutrients it needs to rebuild and recover efficiently. Additionally, eating immediately after a workout may also help prevent muscle soreness or DOMS (delayed onset muscle soreness). Hint hint if you are always sore, check your protein intake!

How Much Protein Should You Eat at One Meal? The recommended amount of daily protein is 0.8-1 gram per pound of body weight, 130 pounds? Try 130g a day. You can use a body weight goal in grams if you are working for a large weight loss goal. (example your goal weight is 150 pounds, shoot for 150g of protein)

However, the exact amount depends on individual factors such as age, activity level, diet type, etc. Generally speaking, eating 30g of high-quality animal or plant proteins at each meal should be enough for most women to meet their daily requirements and achieve their goals with regards to fat loss and muscle gain. It’s also important to spread out your intake throughout the day in order to maintain an even supply of nutrients throughout the day which can help optimize metabolism and energy levels, as your body does not have a way to store protein.

What are High-Quality Proteins? High-quality proteins come from both animal and plant sources such as eggs, fish, chicken, beef, bison, etc. These proteins contain all the essential amino acids that our bodies need in order to function properly and build new tissues. You have to get these essential amino acids from your protein sources, your body cannot make them.

Most protein choices should be from sources lower in saturated fats, and less from proteins like processed meats like bacon or sausage, these should be limited if trying to lose weight/body fat percentage. Plant sources are also higher in fiber which can help keep hunger under control while providing necessary nutrients.

Timing your protein intake correctly is key when it comes to achieving optimal fat loss results. Spreading it evenly through the day will help with muscle recovery, maintaining lean mass, staying full and satisfied, and keeping cravings at bay. Spreading your protein out over multiple meals is also recommended in order to maintain an even supply of nutrients throughout the day which can optimize metabolism and energy levels.

If you come up short and the day is just about done, should you have a VERY high protein meal, load your system with 50-70 grams in one sitting? I personally would not, I would take it as a lesson learned in poor planning and try to make sure tomorrow goes better. There is no guarantee you’ll absorb that all at once and as a personal preference too much protein at once is hard to get down/digest! But will it do harm? No. Just remember eating high protein takes a lot of planning ahead.

Got questions? Drop them below!