Tag: Female body composition

For women seeking to build muscle, research consistently shows that a higher protein intake, combined with strength training, is significantly more effective than exercise alone. Understanding the right amount of protein is crucial for maximizing muscle repair, growth, and overall athletic performance. This guide breaks down the science behind protein requirements for active women, offering practical advice to help you reach your fitness goals.

Protein is a fundamental component of the human body, constituting approximately 16% of total body weight in an average woman. This vital macronutrient is essential for building and repairing tissues, creating enzymes and hormones, and supporting overall health.

According to a 2022 review, gaining 1 pound of lean mass per week is possible with a healthy combination of rigorous resistance training and a caloric surplus. Whey protein powder can be a valuable supplement for women aiming to achieve body weight gain, particularly by increasing lean muscle mass. However, it's crucial to understand that it works best as part of a strategic, calorie-surplus diet, not as a standalone solution.