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  1. #1
    Member protein's Avatar
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    how much protein does my girl need ?

    sorry I know I should have posted this in the nutrition forum but I need to get opinions from real fitness female competitors.

    I'm trying to determine the correct amount of whey protein for my girl for post-workout recovery. I would like to know from those of you who look really fit like in a lot of the pics I saw in this forum(fitness type, lean and muscularly-toned), not the female bodybuilder type(too much muscles).

    I was wondering how many grams of protein do you as a female fitness competitor take post-workout(intense weight-lifting session) ? is it 20g or 40g ? The articles say depends on the bodyweight and since I take 40g post-workout I assume my girl should take 20g. But I've been thinking of upgrading that to 40g but I'm not sure if that's just gonna be a waste for her bodyweight. She weighs 116, probably 10%BF, height=5'6". Also how many grams of protein total should she take in daily ? The article says 1.5xbodyweight= 174g, is that right ?

    Thank you very much.
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  2. #2
    Trainer of Champions EME's Avatar
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    Hey Protein,

    My wife is a fitness competitor and I am her trainer. I also compete in bodybuilding.

    My wife is about 110 lbs, about 103 lbs contest shape.
    So, her numbers are in the same ballpark as your girl..

    Her pre-contest diet, consists of about
    1100 calories daily with a macronutrient ratio of about
    50% protien, 40% carbs, and 10% fat

    That equates to roughly:

    137 grams protein, split equally into 6 meals with about
    23 grams per meal.

    110 grams carbs.. split equally over the first 4 meals of the day.
    at about 25-30 grams per meal.

    10-15 grams fat - mostly from chicken breast and flax oil at dinner

    Post workout,
    20-25 grams protein and 20-25 grams carbs will work well.
    You can count this as one of the 6 meals per day.

    Let me know if you need any additional info.

    - EME
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  3. #3
    Member protein's Avatar
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    thanks a lot. that's really helpful the numbers you listed here. I will keep her on the 20g whey post-workout then.
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