High Performance Health #1 Protein Expert: How Much Protein Do Women Actually Need? | Prof Stuart Phillips
Jan 5, 2026
Professor Stuart Phillips, a leading exercise physiologist from McMaster University, debunks common myths about strength training and protein needs for women. He emphasizes that women don’t require different training programs and shares surprising insights on resistance training's importance for muscle protection. Phillips discusses optimal protein intake, recommending around 1.2 g/kg daily, and explains why timing is less crucial than total consumption. He also covers the risks and benefits of fasted training and the balance between cardio and strength training for long-term health.
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Start Lifting Weights
- Do lift weights regularly because 80%+ of women don't and it's a high-impact health behavior.
- Do prioritize resistance training over worrying about tiny programming details for long-term benefit.
Strength, Muscle And Power Are Different
- Strength, muscle mass, and power are distinct but related qualities with different training emphases.
- Train across modalities: heavy for strength, volume for mass, and velocity for power.
Use All Rep Ranges
- Do train across rep ranges because hypertrophy occurs across a wide spectrum of loads.
- Do practice heavy lifts occasionally if maximal strength is your goal.