Macro partitioning
Pre-menopausal female athletes require higher daily protein intakes (EAR 1.28–1.63 g/kg/day for endurance, 1.49 g/kg/day for resistance, 1.41 g/kg/day for intermittent exercise) than general population guidelines, with acute doses of 0.32–0.38 g/kg post-exercise demonstrating beneficial physiological responses.
As a pre-menopausal female athlete, aim for 1.3–1.6 g of protein per kg of body weight daily, depending on your sport. For resistance or team sports, ensure you consume 0.32–0.38 g/kg of protein in the hours surrounding your workout to maximize strength and recovery benefits. Do not rely on general population guidelines of 0.8 g/kg, as this is insufficient for athletic adaptation.
The estimated average requirement (EAR) for protein intake of pre-menopausal recreational and/or competitive female athletes is similar for those undertaking aerobic endurance (1.28–1.63 g/kg/day), resistance (1.49 g/kg/day) and intermittent exercise (1.41 g/kg/day)... pre- and post-exercise protein intakes of 0.32–0.38 g/kg have demonstrated beneficial physiological responses in recreational and competitive female athletes completing resistance and intermittent exercise.
Why this rating
Based on 14 high-quality studies (positive rating on Academy of Nutrition and Dietetics Checklist) involving 204 female athletes, though limited by small sample sizes in individual studies.
Source
Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review
Drew Mercer et al. · Nutrients · 2020
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