Key Signals of Inadequate Protein Intake for Female Athletes
By Emily Neff (Pappas), Ph.D.(c)
Protein is the foundation of strength and recovery
Yet, many female athletes find it challenging to meet their protein requirements, particularly during breakfast—the crucial time for muscle replenishment after a night of repair.
Keep reading for the main three symptoms of insufficient protein intake
And explore our three favorite quick breakfast ideas to boost protein consumption effortlessly!
3 Signs of poor protein intake
#1- She constantly feels sore
Not enough protein leaves muscles in a state of breakdown, making your female athlete feel constantly sore.
#2- She is frequently injured
When her muscles are constantly breaking down, they cannot sustain the amount of training she is doing, leaving her with nagging injuries that never seem to go away fully.
This often resembles frequent ankle sprains, knee pain, and shoulder issues. Injuries seem to show up every season, regardless of what you do to prepare
#3- She is always fatigued
Overall, calories are important here-- but for most female athletes, lack of protein leaves them feeling fatigued and run down!
How much protein does the female athlete need?
Consume a MINIMUM of 0.6g per lb of body weight.
If she plays sports year-round AND adds in resistance training, aim for 1g per lb of body weight.
Why Breakfast?
Overnight, your female athlete’s muscles are recovering.
By breakfast, her body needs a new source of amino acids to keep her muscles strong and prevent breakdown as she starts a day filled with school stress, demanding practices, and long games.
Unfortunately, most female athletes fail to eat breakfast, depleting their muscles before practice or game time.
This leads to poorer performance and an increased risk of injury.
3 Quick Protein-Packed Breakfasts
1) KODIAK PROTEIN CAKE + FRUIT
KODIAK CAKE CUPS are a great source of protein for athletes running out the door. Add in fruit to increase her energy and micronutrient intake!
2) OVERNIGHT PROTEIN OATS
OVERNIGHT OATS RECIPE
Ingredients:
1/2 cup oatmeal + 1 cup Greek Yogurt + 1/2 cup Fairlife Protein
Optional add-ons:
1 scoop casein protein for a slower breakdown of protein if your athlete won’t be able to eat for some time after breakfast
1-2 TBP Chia Seeds for added fiber to help her feel fuller for longer!
1/2 cup berries for added energy and antioxidants that help ward off sickness!
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3) Greek Yogurt Parfait
GREEK YOGURT PARFAIT RECIPE
Ingredients:
1 cup Greek Yogurt + 1cup Berries + 1/2 cup Granola
Optional add-ons:
1-2 TBP Chia Seeds for added fiber to help her feel fuller for longer!
1-2TBP Nut Butter
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Nut Butter: Peanut Butter or Peanut-Free Nut Butter
Want more recipes? Check out our recipe book!
Interested in 1:1 Nutrition Coaching (both in-person and virtual)?
Check out our Nutrition Program
ABOUT THE AUTHOR
In 2015 Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily holds a M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University. She is currently pursuing her Ph.D. at Concordia University St. Paul with a research focus on female athletes & the relationship between strength training frequency, ACL injury rates, and menstrual cycle irregularities (RED-s). Through this education, Emily values her ability to coach athletes and develop strength coaches with a perspective that is grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya Rose, and, of course, their dog Milo (who has become the mascot of Relentless)!!
