• July 21, 2025

You might be following outdated protein rules that weren’t even made for women like you.

Let’s call it what it is: most nutrition guidelines were based on studies of sedentary men—not active, vibrant women who train, move, and show up for life every day.

Thankfully, experts like Dr. Stacy Sims have thrown out the generic playbook. Read how how protein works differently for women and how to eat for your strength—not against it.

Here’s the deal: women have unique physiology. Hormonal rhythms, muscle fiber types, and stress responses all influence how your body builds strength and recovers.

Yet the old-school recommendation of 0.75g of protein per kg of body weight? That’s barely enough for survival, let alone thriving during a strength training program with a personal trainer in Sugar Land or Katy.

Women who train need more—and more consistently.

“Women aren’t small men. We need a nutrition strategy that works with, not against, our physiology.” —Dr. Stacy Sims

Rule #1: Hit the 1gram Times Your IDEAL WEIGHT Daily Protein Target

That’s right—1 gram of body weight, minimum. For a 150-pound woman, that’s around 150 total grams per day of protein.

Why? Because muscle recovery, hormone health, and energy depend on adequate protein intake. Build muscle for your health NOW and over the long term.

Rule #2: Spread Protein Throughout the Day

It’s not just how much protein you eat—it’s when you eat it.

💡 Pro tip: Don’t save it all for dinner.

Break it up across your day:

• Upon waking: 30g (yes, even if you’re not hungry yet; put it in your coffee)
• Breakfast, lunch, and dinner: 40g each

It’s not about guzzling protein shakes or falling for “high-protein” cookies packed with junk.

Dr. Sims recommends: cassine- based protein filps on muscle protein synthesis

• INSET 2 CASSINE LISTS OF PROTEIN

Yes, carbs matter—especially for women doing resistance training. Low-carb extremes can wreck your hormones, stall your recovery, and make you feel like trash.

So many women grow up hearing: “Be smaller. Eat less. Don’t take up space.”

Nope. Not anymore.

Science shows your mindset influences metabolism. If you believe you’re supposed to struggle with weight, your body might actually behave like you are—even when you’re doing everything “right.”

That’s why Dr. Sims says building muscle isn’t just about protein—it’s about permission. Permission to be strong, take up space, and own your wellness journey with confidence.

Quick Cheat Sheet: Protein Do’s & Don’ts

Protein isn’t just fuel—it’s your foundation for physical strength, hormonal stability, mental clarity, and aging like a badass.

So whether you’re training at a wellness center, working with a personal trainer in Sugar Land, or simply showing up to life with purpose, remember this:

• You’re not “too old” to build muscle.
• You’re not “too late” to change your mindset.
• And you’re definitely not too much for wanting to feel strong in your body.

References

1. Sims, S. “Women Are Not Small Men.” [Lecture Transcript: Introduction-0_00]
2. Sims, S. “Endocrine System and Protein Needs.” [Lecture Transcript: One-controls-your-22_02]
3. Sims, S. “Gastric Emptying & Nutrient Timing.” [Lecture Transcript: 33_58]
4. Sims, S. “How to Choose Real Foods for Training.” [Lecture Transcript: not-27_47-aware-of-that]
5. Sims, S. “Research Bias and Social Messages.” [Lecture Transcript: 11_05]

Want more real-talk fitness and nutrition for women 45+?
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