Let's talk about the most underrated, underestimated, and under-consumed macronutrient out there—protein.
She doesn't need your approval. She doesn't care if you're "scared of bulking up." She's not asking for permission to do her job. Protein is out here building muscle, supporting recovery, regulating hormones, keeping you full, maintaining your metabolism, and literally holding your body together at the cellular level.
Protein is THAT girl. She's the baddie running the whole operation, and it's time we give her the recognition she deserves.
What Makes Protein a Baddie? Let's Count the Ways
1. She's the Only One Who Can Actually Build Muscle
Carbs give you energy. Fats support hormones and keep your skin glowing. But protein? She's out here BUILDING the actual tissue.
When you consume protein, you're providing indispensable amino acids (IAAs) that trigger an increase in muscle protein synthesis (MPS), suppress muscle protein breakdown (MPB), and create a net positive protein balance—which is science-speak for "your muscles are growing."
Meta-analyses show that increasing daily protein ingestion results in additional gains in lean body mass and lower body muscle strength in healthy adults enrolled in resistance exercise training. Not "might result in" or "could potentially help"—it DOES.
Research examining protein intake across multiple studies found that higher protein intake is associated with higher lean mass and quadriceps muscle strength in both adult men and women.
Translation: Protein is literally the building material for your glutes, your abs, your arms, your entire physique. Without adequate protein, you're working out for nothing. She's non-negotiable.
2. She Knows Quality Matters (And She's Not Apologizing for Her Standards)
Not all proteins are created equal, and protein knows it. She's not out here settling for mediocrity.
The quality of protein (reflected in indispensable amino acid content and protein digestibility) has a direct impact on changes in muscle protein synthesis and ultimately affects skeletal muscle mass.
Enter: Leucine—protein's right-hand girl, the amino acid that literally turns on the muscle-building switch.
Leucine stimulates the mechanistic target of rapamycin complex-1 (mTORC1), a key signaling protein, and triggers a rise in muscle protein synthesis. This isn't just about having amino acids available—it's about having the RIGHT amino acid (leucine) in sufficient quantities to actually SIGNAL your body to start building.
Research has shown that Sestrin2 is the leucine-binding sensor for mTORC1, and when leucine binds with Sestrin2, it activates the entire muscle-building pathway.
The Leucine Threshold Concept:
Think of leucine like the ignition key for your muscle-building engine. The leucine threshold is essentially the minimum amount of leucine needed from easily digestible proteins that triggers post-prandial (after eating) leucinemia, which subsequently raises intracellular leucine concentration and turns on MPS.
Not enough leucine? Your muscle-building engine never fully starts. It's like trying to start a car with half a key—it's not gonna work.
3. She Has a Scoring System (And Whey Protein Is Winning)
Protein quality has traditionally been measured using the Protein Digestibility-Corrected Amino Acid Score (PDCAAS), but the new kid on the block is the Digestible Indispensable Amino Acid Score (DIAAS), which is even more accurate.
Here's how different proteins stack up:
| Protein Source | DIAAS Score | Leucine Content | Limiting Amino Acid |
|---|---|---|---|
| Whey Protein Isolate | 1.09 | HIGHEST | Histidine |
| Whey Protein Concentrate | 0.97 | HIGH | Histidine |
| Soy Protein Isolate | 0.90-0.91 | MODERATE | Methionine + Cysteine |
| Pea Protein | 0.82 | LOWER | Methionine + Cysteine |
| Rice Protein | 0.37 | LOWEST | Lysine |
DIAAS is considered superior to PDCAAS because it treats amino acids as individual nutrients, recognizes that digestibility should be measured at the ileum (end of small intestine) rather than in feces, and doesn't truncate scores above 1.0.
Why this matters: Proteins with high leucine content and digestibility would raise intracellular leucine concentration more effectively and stimulate greater degrees of muscle protein synthesis.
Whey protein isn't just "good"—she's the DIAAS queen with the leucine content to back it up.
4. She Works Synergistically with Training (She's a Team Player, But She's Still the Star)
Resistance exercise 'sensitizes' the muscle to hyperaminoacidemia, meaning resistance exercise acts in a synergistic manner with the normal rise in muscle protein synthesis that occurs with protein feeding.
Think of it this way: Training is like turning on the "available for construction" sign on your muscles. Protein is the actual construction crew and materials showing up to do the work.
Resistance exercise results in periods of extended positive muscle protein balance greater than those with feeding alone, and the effect of these extended periods is that the muscle fiber undergoes addition of contractile protein mass and increases fiber size.
Without training, protein can help maintain muscle. Without protein, training just breaks you down with nothing to rebuild. Together? Magic happens.
5. She Delivers Results That Other Macros Can't Touch
Let's look at what happens when you actually supplement with protein during resistance training:
The Whey Protein Evidence:
A systematic review and meta-analysis found a statistically significant increase in lean body mass (2.24 kg) among studies that included a resistance exercise component along with whey protein provision.
That's nearly 5 pounds of pure muscle tissue. Not weight. Not water. MUSCLE.
The Long-Term Volek Study:
In a 9-month training study, whey protein supplementation significantly enhanced gains in lean body mass over soy protein by approximately 83%. The soy group? Their muscle mass gain was no different from the carbohydrate-only group.
Let that sink in: Lower-quality protein performed no better than just eating carbs. Quality matters.
The Milk vs. Soy Study:
Research by Hartman and colleagues found that participants consuming bovine skimmed milk gained more muscle mass than those consuming soy protein beverages or a carbohydrate-only control group.
Protein doesn't just "help a little"—she delivers measurable, significant, long-term results.
6. She Knows Her Dose-Response Relationship (No More, No Less)
Here's where protein shows her intelligence: more isn't always better, but too little is definitely worse.
Research examining protein distribution showed that muscle protein synthesis was greatest in those who consumed 4 servings of 20 grams of protein throughout the day, compared to 8 servings of 10 grams or 2 servings of 40 grams.
The Sweet Spot for Women:
Studies suggest that older women would likely need to achieve protein intakes greater than 0.4 grams per kilogram of body weight per meal, with leucine doses of approximately 3-4 grams per meal (corresponding to 25-30 grams of protein per meal) to achieve maximal stimulation of muscle protein synthesis.
For a 150-pound (68 kg) woman, that's roughly:
- 27 grams of protein per meal (at 3-4 meals per day)
- Total daily: 1.2-1.6 g/kg body weight (82-109 grams for a 150 lb woman)
Meta-analyses support a higher daily protein intake of 1.2-1.6 grams per kilogram of body weight per day to improve lean body mass gain or maintain muscle mass in young and healthy adults.
7. She's Strategic About Timing (But Not Obsessive)
A meta-analysis shows that protein timing (rapid consumption within a certain time period pre-, during, or post-exercise) is not as important in determining strength or hypertrophic gains as once thought.
BUT—and this is important—a pragmatic recommendation would still be to begin recovery from exercise as soon as possible, as post-exercise protein consumption has been shown to be effective at stimulating MPS.
Protein isn't neurotic about timing, but she's smart enough to know that post-workout is prime real estate for muscle building.
8. She Evens Out Your Distribution (And Reaps the Benefits)
Research shows that evenness of dietary protein intake is positively associated with lean mass and strength in healthy women.
Translation: Don't eat 10 grams at breakfast, 15 grams at lunch, and then try to slam 80 grams at dinner. Protein wants to be distributed evenly across your meals because each meal is an opportunity to stimulate muscle protein synthesis.
A cross-over feeding experiment with women showed that distributing 64 grams of protein throughout the day in an even pattern produced better outcomes than skewed distribution.
Think of it like watering a plant: you don't dump a gallon of water on it once a day and expect it to thrive. You water it consistently. Same concept.
9. She's Not Just About Muscle (She's Multifaceted)
Yes, protein builds muscle. But she's doing WAY more than that:
Satiety Queen: Protein is the most satiating macronutrient, meaning she keeps you fuller longer and helps you naturally eat less without feeling deprived.
Metabolic Support: Your body burns more calories digesting protein (thermic effect of food) than it does digesting carbs or fats. Protein is literally helping you burn calories just by existing.
Hormone Regulation: Amino acids are precursors for neurotransmitters and hormones. Serotonin, dopamine, norepinephrine—they all require amino acids from protein.
Immune Function: Antibodies, cytokines, immune cells—all made from protein.
Tissue Repair: Every cell membrane, enzyme, and structural component of your body is made from protein.
She's not a one-trick pony. She's the whole damn circus.
10. She Knows Women Chronically Under-Consume Her (And She's Tired of It)
Here's the uncomfortable truth: most women don't eat enough protein.
The RDA (Recommended Dietary Allowance) is 0.8 g/kg body weight—and that's the MINIMUM to prevent deficiency, not the optimal amount for someone who trains, wants to build muscle, or even just wants to maintain muscle mass as they age.
Current recommendations for athletes and active individuals suggest 1.2-1.6 g/kg/day, and even higher for older adults.
For a 150-pound woman:
- RDA minimum: 55 grams daily (barely enough to survive)
- Optimal for active women: 82-109 grams daily (enough to THRIVE)
Most women are hitting maybe 60-70 grams on a good day, then wondering why their glutes won't grow, why they're always hungry, why they feel weak, and why their body composition isn't changing despite training consistently.
The answer is simple: You're not feeding the baddie enough to do her job.
The Protein Hierarchy: Who's the Baddest of Them All?
Based on DIAAS scores, leucine content, and digestibility, here's the protein hierarchy:
Top Tier (The Baddies)
Whey Protein Isolate & Concentrate
- Highest leucine content
- Excellent digestibility
- Complete amino acid profile
- Rapidly absorbed
- This is your MVP
Animal Proteins (Meat, Fish, Eggs, Dairy)
- Complete amino acid profiles
- High bioavailability
- Rich in leucine
- The OG baddies
Mid Tier (The Solid Squad)
Soy Protein Isolate
- Complete amino acid profile
- Moderate leucine content
- Good digestibility
- She's trying, but she's not whey
Pea Protein
- Incomplete profile (low in methionine + cysteine)
- Lower leucine content
- Decent digestibility
- Better when blended with others
Lower Tier (The Strugglers)
Rice Protein
- Very low leucine
- Incomplete profile (low in lysine)
- Poor digestibility
- Needs to be consumed in very high doses to be effective
Hemp, Collagen, Insect Proteins
- Variable quality
- Often incomplete profiles
- Lower digestibility
- Typically need to be blended or consumed in large quantities
How to Support the Baddie (Protein Strategy for Women)
Daily Target
1.2-1.6 g/kg body weight (aim for the higher end if training hard)
For a 150 lb (68 kg) woman: 82-109 grams daily
Distribution Strategy
Aim for 25-30 grams of high-quality protein per meal, 3-4 times daily
This ensures you're hitting the leucine threshold at each meal to maximally stimulate muscle protein synthesis.
Source Strategy
Prioritize high-leucine, high-DIAAS proteins:
- Whey protein (isolate or concentrate)
- Animal proteins (chicken, fish, beef, eggs)
- Greek yogurt
- Cottage cheese
- Milk
Supplement when needed: If you're struggling to hit your protein targets through whole foods alone, supplementation isn't cheating—it's strategic. Whey protein is one of the most researched, effective, and bioavailable protein sources available.
Timing Strategy
Post-workout is prime time, but don't stress if you can't get protein immediately. Just make sure you're consuming adequate protein within a few hours of training.
Quality Over Quantity
A 9-month study showed that whey protein supplementation enhanced lean body mass gains by 83% over soy protein. The soy group performed no better than carbohydrate alone.
This means: 20 grams of whey protein is more effective than 20 grams of soy protein because of the leucine content and digestibility differences.
Quality. Matters.
The Bottom Line: Bow Down to the Baddie
Protein is THE macronutrient running the show when it comes to:
- Building and maintaining muscle mass
- Supporting recovery from training
- Regulating satiety and metabolism
- Providing the literal building blocks for every cell in your body
She's not asking for your permission. She's not concerned with your fears about "getting bulky" (which, by the way, won't happen from just eating protein—that's not how biology works).
Protein is out here doing the work whether you appreciate her or not. But if you WANT results—if you want to build your glutes, if you want to see muscle definition, if you want to get stronger, if you want to maintain muscle as you age, if you want to support your metabolism and hormones—you need to give her what she needs.
Feed the baddie.
Give her adequate amounts (1.2-1.6 g/kg/day). Give her quality sources (whey, animal proteins, high-leucine options). Give her consistent distribution (25-30g per meal). Give her respect.
At Cheeky Glute Nutrition, we formulated our protein blend with whey because we understand that quality is non-negotiable. We paired it with creatine (for energy and training capacity) and colostrum (for gut health and nutrient absorption) because protein works best when she has a supporting cast.
But make no mistake: Protein is the star. She's the baddie. She's the one doing the heavy lifting (literally).
Time to give her the recognition—and the grams—she deserves.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
The Science, Cited: This article references peer-reviewed research including Phillips (Nutrition & Metabolism, 2016) on protein quality and muscle hypertrophy, systematic reviews and meta-analyses on protein intake and body composition, and studies on leucine content and muscle protein synthesis in women. All recommendations reflect current evidence-based guidelines for active populations.
