The protein number most women miss by half

Almost every new client I work with is eating roughly half the protein her body needs to build and hold onto muscle. It's not their fault — most general nutrition advice is built around the bare minimum to avoid deficiency, not the amount needed to thrive.

The research-backed target for women who train is roughly 0.8–1.0 grams of protein per pound of bodyweight per day. For a 160-pound woman that's 130–160g. For most clients I meet, they're eating 60–80g and wondering why their progress has stalled.

Protein does three things at once: it's the raw material for new muscle, it's the most satiating macronutrient (so you eat less without trying), and it has the highest thermic effect (your body burns calories digesting it). It is the closest thing in nutrition to a free lunch.

Hitting the number doesn't require shakes or chicken-and-rice misery. Anchor every meal with a palm-sized portion of protein. Add Greek yogurt or cottage cheese as a snack. Keep a shaker for the day life happens. That's the whole game.

Track for two weeks. You'll be shocked how much your hunger, cravings, and recovery change before you change anything else.