Some of myths around female nutrition and protein needs:
Myth: Women who eat too much protein will bulk up
Truth: Women aren’t built like men. Eating more protein will not make you bulk up.
Men produce higher levels of testosterone than women, and it’s testosterone that’s responsible for large muscle mass and promoting a lower body-fat percentage. Since women have lower testosterone levels in the body, but higher estrogen levels, they won’t bulk up in the same way as men.
To build muscle, you will need to eat more calories than you burn metabolically and through exercise. Because protein is a building block of muscle tissue, a diet rich in lean protein will help women build muscle, but not at the same rate as men. In addition to protein, to gain mass and support muscle growth reach for whole foods like fruits, vegetables, whole grains, legumes and nuts.