Welcome back to The Strong Series. 🖤
Last week we talked about rest days, why they're not optional, what to actually do on them, and why the adaptation you're training for happens between sessions, not during them. If you missed it, it's worth going back to before diving into this one.
This week: we promised you nutrition. Specifically protein. And we're delivering!!! Because if rest days are the most underrated part of training, protein is the most under-consumed.
Let's get into it.
Source: https://ca.pinterest.com/pin/14496030046950750/
The Problem Most Women Don't Know They Have
Here's something that might sting a little: if you've never tracked your protein intake before, there's a very good chance you're eating significantly less than your body needs to support the training you're doing.
The average woman, when she actually tracks her intake for the first time, tends to land somewhere around 60–80g of protein per day. For women who lift seriously, the research-backed recommendation is 0.7–1g per pound of bodyweight daily. For a 145lb woman, that's roughly 100–145g... nearly double what most women are actually eating.
That gap is not a small thing. It's the difference between a body that can fully repair and rebuild after a training session and one that's trying to do the same job with half the materials. You can be training perfectly, sleeping well, nailing your rest days, and still leaving results on the table because the protein isn't there.
The good news: it's one of the most fixable things in your program.
Why Protein Matters So Much for Women Who Lift
When you train, you create micro-tears in your muscle fibres. Your body repairs those tears during recovery, rebuilding them slightly stronger each time. Protein is the raw material that makes that repair possible.
Without adequate protein, the process is compromised. You lift, you break down muscle tissue, and your body doesn't have what it needs to fully rebuild.
More protein doesn't automatically mean more muscle. But not enough protein almost certainly means less of the results you're working toward.
How Much Do You Actually Need?
The general population recommendation sits at around 0.36g per pound of bodyweight. For women who lift, roughly double that.
The target: 0.7–1g of protein per pound of bodyweight per day.
For a 130lb woman: 90–130g daily For a 145lb woman: 100–145g daily For a 160lb woman: 110–160g daily
If those numbers feel high, that's normal. Most of us women (myself included!!!) haven't been eating anywhere near them, and the first time you track, the gap can be genuinely surprising.
What Hitting Your Target Actually Looks Like
Numbers are abstract without food attached to them. Here's what roughly 130g of protein looks like across a real day, no meal prep required, no restriction involved:
Breakfast: 3 eggs + 200g Greek yoghurt → ~35g
Lunch: 150g grilled chicken + chickpeas + salad → ~45g
Snack: 200g cottage cheese + fruit → ~20g
Dinner: 150g salmon + vegetables + rice → ~35g
Total: ~135g
This isn't a diet. It's not low carb, low fat, or low anything. It's just meals built around protein as the anchor, with everything else filled in around it. That single habit shift (protein first, then fill in the rest) makes hitting your target significantly more achievable without tracking every gram forever.
The Best Sources for Women Who Lift
Not all protein sources are equal. Here's what to prioritize:
Highest impact: Chicken, turkey, fish, lean beef, eggs, greek yoghurt, cottage cheese, whey protein
Strong plant-based options: Edamame, tofu, tempeh, lentils, black beans, slightly larger portions needed to match the leucine content of animal sources
On protein powder: A supplement, not a replacement. If you're consistently falling short of your target, a protein shake is the most practical way to close the gap. Whey is the most well-researched option. A pea and rice blend is the best choice if you're dairy-free.
Three Habits That Make It Easier
1. Build every meal around protein first. Decide on your protein source before anything else, then fill in carbohydrates, fats, and vegetables around it. This one shift makes a significant difference to how consistently you hit your target.
2. Distribute it across the day. Your body can use roughly 30–40g of protein for muscle protein synthesis in a single sitting. Spreading your intake across 3–4 meals is more effective than trying to hit your daily target in one or two.
3. Prioritize it after training. The post-workout window is real, not as narrow as it was once thought, but eating protein within a couple of hours of training directly supports muscle repair and growth. Don't skip it.
The Bottom Line
Most women who lift are under-eating protein. The gap between what they're consuming and what their training actually requires is large enough to meaningfully affect their recovery, their muscle growth, and their progress toward every goal they have.
The fix isn't complicated. Eat enough. Lead with protein. Let your body do the rest. 🖤
See you next Tuesday. 🖤
Related reads:
→ The Strong Series #3: What to Actually Do on Rest Days
→ The Strong Series #2: The Compound Movements Every Woman Who Lifts Should Know
