Protein plays a vital part in every well-balanced diet. It is not only the building block of our muscles and cells but also necessary for weight management. But as we are not being very responsible about our diet, we are becoming deficient in such nutrients.
If you see, every 1 out of 3 adults suffers from obesity in the USA. Moreover, the occurrence of obesity among women in their 40s and 50s has increased about 42% in just the last decade. Protein helps in maintaining our body weight because it increases the feeling of fullness in our stomach. Moreover, when it is combined with exercise and a calorie-reduced diet, it leads to the loss of body fat, eventually helping to maintain muscle mass as well.
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But due to several reasons, we are unclear about the quantity of protein intake that women need on a daily basis. They can consume very little and may suffer from fatigue, weakness, and even muscle loss, or if they consume in high quantities and result in weight gain, face some kidney issues, or can even suffer stomach problems. The required amount of protein for any woman depends on their activity levels, age factors, body mass, shape, and physique goals with overall health also.
But due to several reasons, we are unclear about the quantity of protein intake that women need on a daily basis. They can consume very little and may suffer from fatigue, weakness, and even muscle loss, or if they consume in high quantities and result in weight gain, face some kidney issues, or can even suffer stomach problems. The required amount of protein for any woman depends on their activity levels, age factors, body mass, shape, and physique goals with overall health also.
Protein Requirement In Women
Protein is required for many functions in a female's body. If we start from the basics, it helps to decrease the possibility of heart attacks and other coronary diseases in women. A research study found that women who eat a good amount of protein which goes around 110 grams every day remain healthy. Moreover, these women are also 25% less likely to have a heart attack or pass away from heart disease, as compared to the women who ate the protein less than 68 grams each day, over a period of 14 years.
Protein is required for many functions in a female's body. If we start from the basics, it helps to decrease the possibility of heart attacks and other coronary diseases in women. A research study found that women who eat a good amount of protein which goes around 110 grams every day remain healthy. Moreover, these women are also 25% less likely to have a heart attack or pass away from heart disease, as compared to the women who ate the protein less than 68 grams each day, over a period of 14 years.
Nutrition, especially protein, is really important for pregnant women and even more so if they are breastfeeding. Women who are lactating require nearly 2x more quantity of protein as compared to normal women. Protein is also responsible to increase the production of breast milk in women that improve infant's growth.
Protein is a structural unit in our body and provides the primary material to our bones, tissues, bones, nails, and hair, etc. A decrease in bone density in women is a major issue after a certain age. Consuming a good amount of protein assists to keep their bones strong while also helps to minimize the bone density loss that is definitely going to come with aging. Protein also takes responsibility to keep our hair and nails healthy and strong. Additionally, our immune system needs to function properly as well and protein can help in that as well. Antibodies, which are a key component of our immune system, require proteins. When we are healthy, we perform better and that helps to create a more healthy body
From babies to seniors, men or women, everyone needs to intake enough protein on a regular basis. Women tend to consume less amount of protein than is required. We must be sure of the importance of protein and its natural sources. Protein does much more than just building our muscles.
Key points to check before buying protein for women :
1. Protein Type
There are several types of protein powders for women that are easily available in the market, but the most useful ones are whey protein and soy protein. This type of protein for women is necessary as per its benefits. This type of protein contains essential amino acids which are very helpful in building bones & reducing high cholesterol levels. There are different kinds of Proteins that are required in a female's body.
1. Whey Protein
It is a byproduct of the cheese-making process that consists of all types of amino acids. It is famous for its property of quick absorption after consumption.
2. Casein Protein
consume it before we go to bed.
3. Soy Protein
Soy is a plant protein that contains all the essential amino acids required for muscle growth. It is really popular to use their linkage with some sort of good health benefits.
4. Rice Protein
Rice Protein is a plant-based protein with a very low amount of essential amino acids.
5. Hemp Protein
It is also a plant-based protein that is manufactured from hemp seeds that contain high levels of fiber and essential omega-6 and 6 fats. Additionally, Hemp protein is low in the
amino acid knows as lysine.
2. Health Needs
Different women need different types of supplements as per their needs and purposes. Some Protein powders offer daily protein needs which act as a great source to build muscles. While few are also eligible for a meal replacement. However, women should take full responsibility for choosing their protein powder.
3. Taste
If taste matters the most to you while having anything, then you must check it before buying any protein powder for yourself. Women may try to look forward to protein powder for women that will definitely be a signal to increase the flavours. If you are going to buy some Protein supplements, you must thoroughly check and review them.
4. Check ingredients
Don’t let the fine print faze you. You can get more information about the ingredients from the ingredient list if it is not mentioned in the front. These pieces of information are commonly printed at the back or beside the ‘Nutritional Facts’ panel. All the Protein supplement manufacturers are ordered by law to list all their used ingredients in descending order. So you just be sure to check the list thoroughly and also check which protein blend comes first on their ingredient list.
Your delicious chocolate flavoured Protein supplement does not taste like raw protein because there are added artificial or natural flavourings and sweeteners. These artificial flavours give your drink a palatable taste, and these are stated on the ingredient list. We just keep a lookout for all the complicated ingredient lists with names that may seem not friendly. There can also be simple ingredients like sodium chloride or table salt; or natural cane sugar. Also, we just make sure that our body is not allergic to any certain artificial sweetener, such as if you suffer from aspartame then it may affect the brain.
Conclusion :
Nutritional and fitness needs in women are different. While there are many tough female bodybuilders with big muscle gains, most of the females have different physique goals. Few women want to lose weight, stay fit while some want to look lean or build muscles. It is important for all women to consume enough protein on a daily basis. The good & natural sources of protein are soy, pea, chicken, and eggs, etc. If you are unable to meet your daily nutrient consumption requirement, you may consider taking any of the best protein powders for women listed above for the best results.
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