Protein is one of the main blocks of any athlete's nutrition, and for women athletes, understanding the optimal intake is essential for achieving top performance across different sports. The right balance of protein can support muscle repair, recovery, and energy levels, but all of this is dependent on each individual’s energy needs and training routine. Additionally, we can look at both plant-based and animal protein sources to offer a comprehensive approach to meeting protein requirements. We spoke to VIS Expert and Certified Sports Dietitian, Rielly Beatty, who gave us her guide to what we really need to know about protein consumption.

 Protein Needs for Women Athletes The protein needs of women athletes can vary based on factors such as body weight, muscle mass, training intensity, and goals. Beatty recommends that protein needs be individualized to body size for women athletes, with 1.4 to 1.8 grams of protein per kilogram of body weight being the ideal amount for most women athletes. Endurance athletes may lean toward the lower end of this range, while women athletes in strength or power-based sports may need the higher protein intake to support extra muscle repair and growth.

 Animal vs. Plant-Based Protein

 Beatty gives us a great comparison of our protein sources: She explains that animal protein sources are typically complete, containing all nine essential amino acids, making them higher-quality protein sources than plant-based options. Plant proteins, on the other hand, are often incomplete, lacking some essential amino acids. While they contribute to daily protein intake, a variety of plant sources are necessary to ensure all essential amino acids are obtained. Good plant based proteins to pair are rice and beans, wholegrains and nuts, and tofu/tempeh with seeds. Additionally, plant-based foods generally contain less protein overall compared to animal products, requiring higher consumption to meet protein goals , so they are considered lower-quality protein sources. But when strategically combined within meals, they can provide a complete amino acid profile. 

 How Much is Too Much?

 While protein is essential for athletic performance, consuming too much can strain the kidneys and potentially lead to dehydration or nutrient imbalances. Beatty does not recommend athletes consume over 2.0 grams of protein per kilogram of body weight per day. This can look like around 20-30g of protein per meal, such as a chicken breast or cup of tofu and rice, or a cup of chickpeas and spinach curry, or greek yogurt and peanut butter. She says that research also supports this number, with numerous studies showing no further  effect with protein consumption greater than 2.0-2.2 g/kg for a majority of athletes.

 Excessive protein intake can also displace other vital nutrients in our nutrition, such as carbohydrates and fats, which are equally important for energy production and performance enhancement. Beatty says this can mean it prevents us from building muscle mass, having enough energy at training, and meeting composition goals. So, it's essential that we find a balance and avoid overdoing protein supplementation unless advised by a healthcare professional.

 Where To Get Protein Recommendations

 It’s important to remember that protein intake is completely individualized to each of us as athletes. Beatty says that as it pertains to social media, she recommends making sure that athletes are listening to advice from registered dietitians, especially those in sports, such as a Certified Specialist in Sports Dietetics (CSSD). It’s tempting to take recommendations from other athletes or influencers we see on our social media platforms, but it’s critical to our overall health and well-being that we talk to a professional if we are looking to learn more about how to increase our protein intake. 

 Protein plays a super important role for women athletes, supporting muscle repair, recovery, and overall performance. By incorporating a combination of animal and plant-based protein sources and adjusting intake based on individual needs and sport/exercise levels, we can optimize nutrition to reach our best performance while avoiding the risks of excessive protein consumption.