Protein is the building block of muscle, but if you overdo it, you could actually gain weight.
Still, you probably don't need as much protein as you think."Women who want to build muscle and lose weight should aim for 0.5 to 0.8 grams of protein per pound of body weight per day," Torey said. It's important to stay in this range because. So, let's say you weigh 145 pounds — you'd need between 72 and 116 grams of protein per day.
To make sure you're hitting that goal, reach for healthy, whole foods rather than supplements."Real food contains quality proteins and other important nutrients that also keep muscles healthy and help control your weight," Torey explained. Theare foods like nuts, beans, and eggs. Dairy, poultry, fish, and legumes are also solid options for packing in your protein, but remember that you don't have to rely on meat or animal-based products to meet your quota.
."By working your muscles and eating protein to rebuild them you can then add to and maintain muscle mass," Torey said.
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