Protein for Women: How Much, When & Why?
At CFIT, we believe in stronger for life—that’s why protein isn’t just a fitness buzzword. It’s your tool for resilience, strength, and everyday energy. Here’s how to build a protein-smart approach that supports your workouts, hormones, and busy life.
Why Protein Matters for Women
- Builds and preserves muscle: From kettlebells to strength training, protein helps repair and build the muscles you work so hard for.
- Supports metabolism & weight management: High-protein diets help you feel fuller the whole day—less snacking, more focus.
- Balances hormones & energy: Especially for pre-, peri-, and post-natal women, consistent protein supports mood and recovery.
That’s why we include simple, high-protein recipes in the CFIT App—so you can fuel up, feel strong, and reset anytime.
How Much Protein Do You Really Need?
Finding your sweet spot starts with activity level, body weight, and goals:
- Sedentary/lighter activity: 0.8–1.0 g per kg of body weight
- Active/strength training 3–4 days a week: 1.2–1.6 g/kg
- Pregnant, breastfeeding, cutting or rebuilding: 1.6–2.2 g/kg
Example: A 70 kg woman training 4 times/week—aiming for 1.6 g/kg—needs ~112 g protein per day (70 kg × 1.6 g).
When to Eat Protein?
Even if your daily amount is spot-on, timing matters:
- Morning – Start strong with eggs, yogurt, or a protein smoothie.
-
Pre-/Post-Workout –
- Pre (30–60 min before): ~20 g to fuel movement
- Post: Another ~20–30 g within 1 hour helps muscle recovery
- Evening – Include protein at dinner (chicken, beans, fish) to support overnight repair.
Tip: Aim for 20–30 g at each meal, with optional protein-rich snacks (like cottage cheese, cheese sticks, or hummus & beans) in between.
Best Protein Sources: Smart & Sustainable
Here’s what we recommend:
- Whole-food proteins: Chicken, turkey, beef, eggs, fish, Greek yogurt, lentils, beans, tofu, tempeh
- Convenient options: Whey, casein, vegan protein powders—perfect for shakes after workouts or on busy days
- Snacks: Cottage cheese, hummus, nut butters, roasted chickpeas
CFIT Protein Plate: Sample Daily Plan
| Meal | Protein Source | Estimated Protein |
|---|---|---|
| Breakfast | 2 whole eggs + Greek yogurt | ~25 g |
| Mid-morning | Cottage cheese + berries | ~12 g |
| Lunch | Chicken & quinoa salad | ~30 g |
| Pre-workout | Whey protein shake | ~20 g |
| Post-workout | Smoothie (protein + oat milk) | ~25 g |
| Dinner | Salmon, veggies, beans | ~30 g |
| Evening snack | Hummus + carrot sticks | ~8 g |
That plan gives around 150 g protein, tailored for a 70 kg, 4x/week strength trainee—a well-rounded, satisfying day of eating.
At CFIT, we’re all about fitness, nutrition, mindset. Protein is your secret weapon—making sure every rep, walk, and daily task counts. Dial in your intake, spread it through the day, and pair it with balanced meals. Your muscles, hormones, and mindset will thank you.
And remember: you’re stronger than you think. Let’s keep building that strength—for life.
Want More?
Check out the CFIT App for easy high-protein recipes, workout plans, and nutrition support.
Need more help? Hit “Nutrition Enquiry” on the site and let’s craft a protein plan that works for you.