As a personal trainer working with clients in Baldock and through online coaching, one pattern shows up again and again: most women simply aren’t eating enough protein to support their goals. Whether you’re training for strength, fat loss, or to improve your general wellbeing, protein plays a huge role in how you feel and how your body responds to exercise.
Let’s break down why it matters — and how to make it easier.
Why a Higher Protein Diet Is So Important
Protein isn’t just for bodybuilders. It’s essential for everyday health, especially for women in the peri-menopause or menopause. Eating enough protein helps:
- Build and maintain muscle — crucial for strength, metabolism, and long‑term health
- Increase satisfaction and fullness at meals, helping reduce snacking and cravings
- Support good bone density, especially as we age
- Repair tissues after workouts, daily movement, and general wear and tear
If you’re working out regularly — whether in a Baldock gym, at home, or online — your protein needs are even higher.
How Much Protein Do You Actually Need?
Most people benefit from 1.4 to 2.2 grams of protein per kilo of bodyweight.
For example: A woman weighing 64 kg would need roughly 100 g of protein per day.
This might sound like a lot at first, but with a few simple habits, it becomes much easier.
If You Struggle to Get Enough Protein
You’re not alone — most of my clients start in the same place. The key is to keep it simple.
- Don’t obsess over numbers
- Focus on eating high‑protein foods regularly
- Use your palm as a quick guide
A serving of protein is roughly the size and thickness of your palm. Most women need 3–6 palm‑sized portions per day, depending on their goals and activity levels.
If You’re Trying to Increase Your Protein Intake
Start small and build from there. A few simple strategies:
- Choose minimally processed protein sources where possible
- Opt for leaner options if you’re watching calories
- Eat from a wide variety of protein sources
- Add one extra portion of protein to one meal per day to begin with
Small changes compound quickly — and your energy, recovery, and strength will thank you.
If you’d like personalised guidance, whether you’re based in Baldock or prefer online coaching, I can help you build a nutrition plan that fits your lifestyle, your goals, and your real‑world schedule, book a free discovery call with me.
