Ladies, You Need More Protein -- Let's Be Honest

irongirlcasey
Nov 5
3 min read

If you’re working out, chasing goals, or just trying to feel stronger and more confident in your body, we need to talk about protein. Because if I had a dollar for every time a woman told me she “eats plenty of protein,” only for me to find out she’s barely hitting 40 grams a day… well, I’d be writing this from a beach somewhere.

Why Protein Isn't Optional

Protein is not just for bodybuilders or people trying to “get bulky” (which, by the way, isn’t happening accidentally). It’s for anyone who wants to build muscle, burn fat, recover faster, balance hormones, and feel full and focused instead of tired and snacky all day.

If you’re not seeing progress in the gym, feeling constantly hungry, or losing muscle instead of fat — nine times out of ten, you’re not getting enough protein.

How Much You Actually Need

Let’s keep it simple: aim for 0.8 to 1 gram of protein per kilogram of bodyweight. If you’re active or lifting regularly, go toward the higher end.

For example, if you weigh 70 kg (about 155 pounds), you’re looking at roughly 55–70 grams a day — minimum.

And before you panic, you don’t have to get there overnight. Start small. Add an extra egg at breakfast, a few more ounces of chicken at lunch, or some Greek yogurt as a snack. Give your body time to adjust. Jumping from low protein to super high too quickly can throw off digestion (your gut will appreciate the slow build).

Whole Food First

I’m all for convenience, but real, whole food sources of protein should come first. Shakes and bars are fine in a pinch, but they’re not the foundation. You need the real stuff:

Eggs and egg whites
Chicken, turkey, lean beef
Fish and seafood
Greek yogurt or cottage cheese

If you’re vegetarian, you can absolutely make it work with foods like tofu, tempeh, lentils, and quinoa. Just know that plant proteins usually aren’t as complete, so you’ll need to be a bit more intentional with how you combine them.

Timing Matters

Your body doesn’t care if you “save it all for dinner.” Spread your protein throughout the day — it helps with energy, muscle repair, and satiety.

And if you’re putting in the work at the gym, get your protein within about an hour after training. That’s prime time for recovery.

On the flip side, skip the huge, protein-heavy meal right before bed. Digestion slows down while you sleep, and you’ll feel better if your last meal isn’t weighing you down.

Water. Seriously.

Protein metabolism needs water — a lot of it. If you’re increasing protein and not upping your fluids, you’re doing it wrong. Water helps your body process those amino acids efficiently and keeps digestion smooth. (Think of it as making the system run clean instead of clogged.)

Stop Overcomplicating It

Here’s the deal: you don’t need to be perfect. You just need to be consistent. Protein at every meal. Whole foods most of the time. Plenty of water. That’s it.

Start where you are and build from there. You’ll feel stronger, your recovery will improve, and your progress will actually show.

So next time you look at your plate and wonder why you’re not seeing results, ask yourself: “Where’s my protein?”