Where Protein Recommendations for Women Come From?

In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest.

In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about.

It will make you laugh.

We have put so much stock in something that was basically, like, this sounds good or a compromise.

And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections.

Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health.

The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels.

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Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance.

Key Guidelines on Protein Recommendations for Women:

Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals.

• Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect.

• Daily Protein Intake:

  • For muscle building and maintenance:

    1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d)

    Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg.

  • For improved body composition (in resistance-trained individuals):

    3.0 g/kg/day may help reduce fat mass.

    Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg.

  • Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal.

• Leucine Content:

  Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs).

  Leucine content in proteins:

  • Pea protein: 1.7 g
  • Hydrolyzed beef (Paleo): 2–3 g

High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.

• Protein Distribution and Timing:
  • Ideally, protein intake is evenly distributed every 3–4 hours throughout the day.
  • However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown
• Animal vs. Plant Proteins:
  • Animal proteins provide all EAAs at high levels.
  • Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products.

Carbohydrate and Protein Recommendations for Women