It's harped on about constantly - "make sure you're getting in enough protein!"

Last week, the ladies in our 60-Day Reset have been working towards their protein intake targets. Protein is key for muscle growth, recovery, and overall health, yet many are unsure how much they need. Let’s simplify it!

Why Protein Matters

Protein rebuilds muscle and repairs tissues, supports immunity, and maintains healthy skin, hair, and nails. It is also used for almost every metabolic process in your body. Prioritising protein is essential.

How Much Do You Need?

We look at a range of around 1.5g - 2.2g of protein per kg of body weight daily. Especially if you're someone who hits the gym! So a 70kg woman would need at minimum 105g of protein daily. To help map that out, think of that as 25-30 grams of protein with each meal if you are having 4 meals (or even 3 meals + 1 snack)

Where to Get Your Protein

• Animal-based: Chicken, fish, beef, eggs, greek yogurt, cottage cheese

• Plant-based: Lentils, tofu, tempeh, chickpeas.

• Supplements: Use protein shakes if needed to hit your target.

Signs You Need More

If you’re constantly sore, losing strength, or unusually fatigued, you may need to increase your protein intake.

Takeaway

Consistency is key—focus on hitting your daily protein target with whole foods, space intake throughout the day, and adjust as needed. If this seems like a big jump from what you're currently consuming (and sadly for most women it is - protein is one of the most undereaten nutrient) increase slowly as your body adjusts.