In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use.
⌚ TIMESTAMPS
0:00 Introduction
2:50 What is protein, and how does it work in your body?
8:29 How much protein should you eat?
12:26 When should you eat protein?
15:09 Summary of what we learned
Key Takeaways
⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training).
⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people.
⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands.
⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis.
⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing.
RESEARCH
Meta-analysis on protein timing
Study about skewed vs. even protein intake and muscle protein synthesis
Overview of protein needs
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