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 ?