Macro partitioning

Protein intake for female elite football players should be optimized at 1.2-1.4 g/kg body weight per day, focusing on quality and distribution (e.g., 0.3 g/kg per meal) rather than supplementation.

Aim for 1.2-1.4 grams of protein per kilogram of body weight daily, spread across 4 meals (approx 0.3 g/kg per meal). Focus on high-quality sources like dairy, eggs, or meat to ensure complete amino acid profiles. Protein supplements are likely unnecessary if you eat enough whole foods.