A couple of days ago we posted a protein cheat sheet. You all commented on how helpful it was. We wanted to continue the conversation about protein and answer a question we get asked about frequently: How much protein do I need per day? The answer is: it really depends on your goals. Since we are a team of female transformation coaches we will be speaking about protein for the female athlete. If you are a woman who is looking to optimize her genetic potential and change her body composition this is our general recommendation below. Please note that every woman is different. There are always special cases, situations, or outliers that would go out of these general guidelines. If you are unsure of what you could use macro wise to change your physique we recommend working with a coach. General Protein Needs For The Female Athlete in terms of Body Composition: Vegan 🌱 : .7-1.3 g, this will vary a lot depending on how many calories are being consumed. On a plant based diet the protein sources will contain a lot of carbohydrates so in order to hit the higher end range of protein you would also need to be consuming a lot of carbohydrates and possibly shakes. Research also suggests that vegetable proteins are less bio available than their animal counterparts and for that reason vegans should for the higher range if possible. General Female Athlete: 1-1.4 g , depending on the athlete and body type more protein can be consumed but in general this range is great. Women 60+: 1.1-1.3 g we will typically recommend higher baseline protein for women 60+ because as we age we don’t use protein as effectively from our diet. Was this helpful? Comment below: #protein #info #macros #fitness #personaltrainer #nutrition #food #planning