Finally, you’ll want to pair these workout tips with adequate protein intake in order to reap the benefits.
The Recommended Dietary Allowance of protein is 0.8 gram per kilogram of body weight1 per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements; meaning, it’s conservative and not exactly applicable for those looking to build muscle or working out frequently.
If you’d rather not count down to every last gram, leading protein and amino acid requirements researcher Don Layman, Ph.D., previously told mindbodygreen that getting around 100 grams a day is a solid goal for most women.
You’ll want to spread that out throughout the day by consuming around 25 to 30 grams of protein during breakfast, lunch, and dinner, and eating a protein-rich snack or two when possible.
Protein shakes can be a helpful addition to fulfill this goal, which, according to Baxter, can be consumed within an hour before or after your workout for maximum muscle benefits.
