Protein Without the Bro Science
“People say they don’t want to lift too much because they’ll get bulky.
Listen Karen, there are guys injecting enough gear to tranquilize a rhino and they still can’t fill out a medium shirt.
I think you’ll be fine.”
That one made me laugh out loud. Mainly because it’s true.
Somewhere along the line, women were sold the idea that protein was for men & that eating more of it would somehow turn them into a front-rower overnight.
Let’s clear that up once and for all.
Protein isn’t about “getting big.” It’s about building shape, keeping muscle & recovering so you actually look and feel strong, not soft and tired.
When new clients start with me, they usually say they want to be toned, fit, slim. Give it a few weeks, and that language always shifts to strong, lean, performance.
That shift happens when they finally start fuelling properly - mostly, by eating enough protein.
If you’re training consistently and not seeing the physical changes you expect, there’s a good chance it’s not your training plan. It’s your nutrition. And 9 times out of 10, it’s protein that’s missing.
Here’s the short version of what you need to know:
Protein is muscle insurance. The more lean tissue you carry, the higher your resting metabolism and the easier it is to maintain a lean shape.
You need it at every meal. Think of it as the anchor, build the rest of your meal around it.
It’s not just for bodybuilders. It’s for women who want to look athletic, stay strong & age well.
If you’re serious about results, start tracking your intake for a few days.
Chances are, you’re eating half of what your body actually needs to support your goals.
And no, a few spoonfuls of yoghurt and a protein ball don’t count as a “high protein breakfast.”
Final thought
If you want to look toned, you need to eat for it.
Protein isn’t the enemy but under-eating definitely is.
