Women, Protein and Building Muscle: The Basics

Protein: there are so many different types and brands which can make it extremely overwhelming to pick one that’s right for you. You might be worried protein will cause you to bulk up or may simply think you’re getting enough and don’t need to spend the money on protein powder.

If you’re looking to gain muscle, however, finding a protein that works for you is almost mandatory. Sure, foods such as chicken and eggs can provide protein for you, and you should consume them, but if your goal is to gain muscle you’re going to have to up your protein intake.

How Much Protein Do I Need?

Of course, every person and body is different. But the best rule of thumb (for women; sorry guys) when monitoring how much protein you consume is about one gram per pound you weigh. Again: this is to build muscle! You can find various sources supporting this here, here, and here.

Bodybuilding.com offers an online calculator if you want to get a more precise idea of how much protein you should be incorporating into your daily diet based on your gender, age, height and weight.

What Protein Should I Use?

I’m a believer that there’s no one-size-fits-all when it comes to protein. You need to find one that works well with your body. I’ve heard some people not agreeing well with plant-based proteins and others with whey. It’s all about doing the research to find the one that you believe will work best for you and your goals.

What Protein Do You Use?

I’ve been using Optimum Nutrition’s Gold Standard 100% Whey protein for about 3 years now. It was the first protein I ever tried and I was lucky enough to have it be the only one I plan on trying. Providing 24 grams of protein per scoop, it gives me the extra grams I need to get the most out of all the effort I put into my workouts!

I’ve used their Double Rich Chocolate and Mocha Cappuccino flavors. I definitely recommend both (they’re delicious).

I do not consume a protein shake every day. I make sure to have a protein shake on days that I push myself during my workouts. I push myself to lift heavier for less repetitions so I can build the muscle I desire. My goal is to be strong. In my current shake I use two scoops on Mocha Cappuccino in my BlenderBottle with skim milk (so good).


Hopefully this helped to break down some of the questions you may have when it comes to protein powder! I know there’s a lot of research out there that can be difficult to sort through, but I do encourage you to educate yourself because we’re lucky to have such easy access to so much information!

Always always, if you have any questions feel free to reach out or leave a comment below.

xoxo Nic



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