Protein powders are really unnecessary. I suggest you save your money and the calories.
You need approximately .5-.8g of protein per pound of body weight while strength training. You should have no issues getting that from the food you eat. It typically works out to between 20-30% of your daily intake. Which I'm pretty certain is around the amount Spark recommends.
You can include eggs/egg whites, legumes/lentils, lean meats (pork, fish/seafood, chicken and lean beef), low fat dairy (I personally recommend cottage cheese and Greek yogurt), even nuts and seeds.
And if you're looking to build muscle, I would change your perspective and not feel there is gender discrimination. Women build muscle the same way as men. It just looks different on us.
Edited by: JENNILACEY at: 7/11/2013 (12:26)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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