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How Protein Changes Women’s Bodies Without 7 Days of Training

  • Writer: Renee Diment
    Renee Diment
  • Jun 4
  • 2 min read


Based on research by Dr. Stacy Sims + Real-World Results


What if we told you that training less and eating more protein could get you better results?


Sounds counterintuitive, right?


But that’s exactly what the latest research - including groundbreaking insights from Dr. Stacy Sims is showing us.

This blog breaks down how increasing your daily protein intake can shift your physique, improve strength and recovery, and support hormone health - all without doubling down on more workouts.


🧬 Why Protein is a Game-Changer for Women

Dr. Stacy Sims, renowned exercise physiologist and nutrition scientist, has been waving the flag on this for years:

“Women need more protein especially peri- and post-menopause — to maintain and build lean mass, improve body composition, and support recovery.”

Here’s what the research shows:

  • 🧠 Muscle protein synthesis (MPS) is lower in women due to hormonal fluctuations (especially during the luteal and post-menopausal phases).

  • 🥩 Higher protein intake (1.8–2.2g per kg of body weight) helps counteract this even without increasing training volume.

  • 💪 Increased protein leads to better lean mass retention and fat loss, particularly when paired with resistance training just 2–4x per week.

Study Spotlight:A 2021 review in the Journal of the International Society of Sports Nutrition found that women who consumed ≥1.8g/kg of protein daily experienced greater improvements in body composition -even when total calories remained constant - compared to those eating less protein.
👉 Translation: more protein = better results, even without training 6–7 days a week.

Real Talk: You Can’t Out-Train Low Protein

Here’s the truth no one talks about:

If you're under-eating protein and overtraining, you’re likely:


  • Losing muscle

  • Struggling with body recomposition

  • Feeling fatigued, inflamed, or burnt out


Protein isn’t just for bodybuilders — it’s essential for:

  • Building & maintaining lean muscle

  • Regulating hunger & metabolism

  • Supporting hormonal balance

  • Recovering from workouts (and life!)


Protein Goals for Women:

What Dr. Sims Recommends

Training Goal

Protein Target (Per Day)

Example for 65kg Woman

Basic wellness

1.6–1.8g/kg

104–117g protein/day

Strength & recomposition

2.0–2.2g/kg

130–143g protein/day

Perimenopausal/postmenopausal

2.2–2.4g/kg

143–156g protein/day

Pro tip: Space protein evenly across 3–4 meals/day with at least 30g per meal to maximise muscle protein synthesis.

The Best Part? You Don’t Need to Train Every Day

This is your permission slip:

You don’t need to train 7 days a week to build a strong, lean, and vibrant body.

If your protein intake is dialled in and you’re strength training consistently 2–4x a week, you’ll:

  • Build more muscle

  • Improve body composition

  • Recover faster

  • Reduce stress on your nervous system


This is sustainable. This is smart. This is bio-aligned.


What to Do Next

✅ Track your protein for the next 7 days

✅ Aim for 30g+ in each meal

✅ Focus on quality sources: eggs, salmon, Greek yogurt, lean meats, tofu, protein powders

✅ Strength train 2–4x a week - that’s it


Want to Eat More Protein Without Guesswork?

✨ Get a customised meal plan with high-protein, hormone-friendly recipes

✨ Join the Cycle Sync Club for tailored nutrition + movement coaching

✨ Or apply for VIP Coaching and we’ll build your strategy together

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