Optimizing Protein Intake for Women at Every Stage of the Day

Protein isn’t just for bodybuilders. For women, it’s a powerful tool for sculpting lean muscle, speeding recovery, and sustaining all-day energy—especially when timed right. Whether your goals are toning, strength, or simply feeling better in your skin, when you consume protein is just as important as how much.

Try:

• A light shake or protein bar
• Half a banana + scoop of protein in water or almond milk

3. Post-Workout: Critical for Recovery & Muscle Growth

This is your most important window. Consuming protein within 30–60 minutes post-workout:

• Boosts recovery
• Promotes lean muscle repair
• Reduces soreness and fatigue

Aim for:

• 20–30g of protein (especially if you’re lifting or doing Pilates strength work)
• Pair with quick-digesting carbs for better absorption

Our Envy Supplements Whey or Plant Based blend = ideal post-workout recovery tool.

4. Evening: Muscle Maintenance While You Sleep

If your daily intake is low or you’re in a training cycle, protein before bed can help:

• Prevent overnight muscle breakdown
• Support muscle repair during sleep
• Keep you full and reduce night cravings

Tip:

• Use a slow-digesting Plant Based protein blend
• Stir a scoop into almond milk or make a protein pudding with chia seeds

How Much Do You Actually Need?

For active women:

• 0.8–1.2g of protein per pound of body weight daily
• Spread out over 3–5 servings per day for optimal absorption