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A Girl's Guide To Protein

Gone are the days when only the stereotypical jacked guys at the gym were downing protein shakes post workout. Thankfully times have changed and us women now know that the secret ingredient to that toned, fit physique is – protein! Extensive research now highlights the importance of protein to the female diet to accelerate weight loss, improve metabolic health and increase muscular strength.

The POWER of protein

  • Strength: Contributes to growth and maintenance of lean muscle mass

  • Satisfaction: Protein has a high satiety index which will keeps you feeling fuller, longer with reduced cravings

  • Body: Necessary for healthy hair, skin, nails and bones

  • Performance: Protein has a thermic effect which will boost metabolism and increases fat burning

Protein MYTHS

Myth 1: Protein makes women bulky

Choosing chicken over chocolate and hitting the weights instead of the treadmill won’t turn you into a masculine and overly ripped body builder. Why? Quite simply, our bodies don’t generate enough hormonal testosterone for it. Instead, incorporating protein will support strong, lean muscle that creates a toned and curvaceous physique and aids growth and recovery. The muscle mass you build largely depends on discipline, genetics and the form of physical training you are performing.

Myth 2: Protein makes you fat

Protein, along with carbs and fats are crucial macronutrients that your body needs to ensure correct functioning. However the way each macronutrient behaves in the body is different . Protein performs differently in the body than carbs and fats. Protein actually elevates your metabolism and is rarely used for energy whilst carbs that are not used for energy are converted into fat. Protein also doesn’t cause a significant blood sugar spike that carbs do, meaning less of a ‘crash’ and fewer cravings later in the day. Choosing your protein source wisely and picking the correct high protein foods will not make you gain weight, it will actually help you burn fat and prevent muscle catabolism.

So how much protein do I need?

The recommendation for the average sedentary women is approximately 46 grams of protein per day. But, keep in mind that if you are constantly exercising, your required protein intake is going to increase.

  • Sedentary : 0.8g per Kg

  • 1.3g per Kg

  • Extremely active: 1.8 g per Kg

How do I get ENOUGH protein?

Whether you are strapped for time or eating on the go, forget having to whip up an egg white omelette for breakfast or roast some chicken breast for lunch to meet your protein requirements. It’s true that most of us have little time to spare for food prep and cooking healthy protein loaded meals each day. Enter whey protein, a powdered, simple and delicious way to ensure you are meeting your everyday protein requirements.

The expert team at Fitique Nutrition have carefully formulated a natural, clean and nutritious whey protein supplement that aids in building muscle and targeting stubborn fat by incorportating fat burning ingredients such as L- carnitine , Garcinia Cambogia , and Green coffee extract which promote thermogensis . Our creamy and indulgent formula has the added benefit of tasting amazing and contains only 90 calories! So feel free to add it to smoothies, oats, pancakes or simply enjoy it by itself.


Here are some simple, healthy and delicious protein recipes that are 100% guilt free and 100% delicious . Not only will they keep you feeling full and satisfied, but will ultimately help you to achieve you a toned, fit and slim physique.

Protein pancakes


  • ¼ cup of oats

  • ¼ cup cottage cheese

  • 1 scoop of Fitique protein powder

  • ½ cup of egg whites


  • Mix the ingredients into a batter

  • Pour onto a non-stick pan

  • Flip when the edges start to bubble

  • Serve with sugar free maple syrup and enjoy

Protein mud cake


  • ½ scoop Fitique protein powder

  • pinch of baking soda

  • 2 tablespoons of almond milk

  • 2 tablespoons of egg whites

  • ½ a banana


  • Mix all ingredients into a microwave safe mug

  • Microwave for a minute

  • Serve with Greek yoghurt and enjoy

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