How much protein should a woman eat?

Protein intake recommendations for women vary depending on factors like body composition, activity level, and age. Here are some key insights:

1. General Intake: It's suggested that women consume at least 1 gram of high-quality protein per pound of body weight daily. This can help optimize muscle maintenance and overall health 1.

2. Specific Recommendations: Many women typically get around 50-60 grams of protein per day, but it is recommended to aim for 80-100 grams or more, depending on individual needs and body composition 2.

3. Precise Quantities: Research indicates that higher protein intake can help reduce frailty. Levels around 1.5 to 1.7 grams per kilogram of lean body mass are ideal. This amount seems to peak at reducing frailty risks in women 1.

4. Protein Turnover: As we age, protein turnover becomes less efficient, emphasizing the need for adequate protein to maintain muscle mass. Women, especially over 60, should ensure they meet or exceed the RDA for protein, aiming for approximately 68 grams or more daily 3 3.

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5. Meal Distribution: Distributing protein intake evenly throughout the day can be beneficial. A study highlighted the effectiveness of having an even protein distribution across meals, with higher protein intake particularly recommended at breakfast to optimize muscle protein synthesis 4.

In summary, women should aim for around 1 gram of high-quality protein per pound of body weight daily, adjusting intake based on age, activity level, and body composition. Consuming protein evenly throughout the day also enhances muscle maintenance and overall health.

For more details, you might listen to episodes featuring experts like Gabrielle Lyon on the Huberman Lab.

According to Gabrielle Lyon, women should aim for high levels of protein intake to support muscle maintenance and overall health. Here are her specific recommendations:

1. General Intake: Aim for 1.6 grams/kg of body weight, which translates to about 0.7 grams per pound of body weight combined with exercise. This can result in significant fat loss while preserving muscle mass 1.

2. Daily Protein Distribution: It is suggested to distribute protein intake throughout the day. For optimal results, women should aim for about 40-50 grams of protein in the first meal of the day to stimulate muscle protein synthesis and improve overall muscle health 2 3.

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3. Quality of Protein: The quality of protein is crucial. High-quality proteins from both animal and plant sources can meet the necessary leucine threshold, which is essential for muscle protein synthesis 3.

Increasing protein intake, especially in older women, can combat muscle loss due to aging and enhance muscle protein synthesis even without extensive resistance training 4.

For comprehensive advice on optimizing protein intake, tune into How to Exercise & Eat for Optimal Health & Longevity featuring Gabrielle Lyon on the Huberman Lab.