Women typically need a bit less protein than men. The main reason for this is their body weight. Anywhere between 1.2 and 2 grams of protein per kilogram is an acceptable daily intake, depending on your goals. If you weigh 60 kilograms and do intense exercise, you will need around 120 grams of protein per day to gain muscle.
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How to build muscle as a woman
There is a common misconception that women need less protein than men, when the reality is that they simply need to gain less muscle due to their lighter bodies. In order to build muscle, a woman needs to be on a balanced diet with a slight calorie surplus.
In addition, women need to rest accordingly, getting between seven and eight hours of sleep per night and consume the right amount of protein. That would be between 1.2 and 2 grams of protein per kilogram of body weight, depending on the intensity of your activity and lifestyle.
Why do you need so much protein?
Protein is the building block of life and can be found in every single cell in a human’s body. Aside from forming cells, tissues and muscle, it plays a major role in recovering muscles, tendons, and even bones. Working together with calcium, protein makes sure that our bones remain safe and can handle fractures.
Protein contains a wide variety of essential amino acids, each of which serve a different function in our bodies. Whey protein powder, for example, is considered to be so efficient because it contains high amounts of all the essential amino acids needed by our bodies to grow muscle efficiently and function properly.
Aside from serving as a building block for muscles and tissues, protein is important for the synthesis of enzymes, hormones, and many other body chemicals needed for the proper functioning of a human. Even blood cells contain protein.
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FAQs about protein and women
How much energy does protein give?
If you are not consuming enough protein during your active day, you might feel fatigued or have a headache. One gram of protein gives you 4 calories. But that is not the main function of the protein, as it is formed by essential amino acids.
It is estimated for a healthy individual to need between 20% and 30 % of their daily calories to be sourced from protein.
How much less do I need to eat in order to lose belly fat?
In order to lose belly fat and lose weight overall, you need to exercise, sleep well and have a balanced diet. To maintain a balanced diet, you need to estimate the current level of your daily calories and start consuming less, while at the same time increasing your protein intake up to 30% of your calories.
Why is it harder for women to gain lean muscle mass?
Men use testosterone to help them repair and build bigger and stronger muscles. Women have much lower levels of testosterone and that is the main reason why they are unable to build the same amount of muscle. Women, on the other hand, have high levels of estrogen and progesterone.
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Why Protein for Women is Important
Protein for women is an important component of a healthy lifestyle. There is a variety of options in the market when it comes to protein supplements, including supplements with natural ingredients like whey, soy and egg protein powders.
Many women have started supplementing with protein and are now feeling the effects of having enough protein in their daily diet. Women often need more protein because their body has more testosterone than their male counterparts.
Soy protein powder offers instant quick-digesting protein with excellent flavors. It is also a convenient beverage and offers an adequate amount of proteins per serving – typically around 20g – and even more protein if you take a large serving.
Protein is important for women that exercise
Women who exercise or need to fulfill their daily protein requirements should know the importance of whey protein to their everyday lives, especially in terms of weight loss. It’s important to note that if you are on a protein supplement, it’s important to consume it after a workout. The reason being is that the protein absorbs into your system faster when you’ve already been working out and the faster you digest the protein, the easier it is for you to lose weight.
Whey protein is a good choice for women
Whey is also great as a protein replacement after a meal because it offers a high protein level without the excess fats and carbohydrates. Women can easily mix up various flavors of whey such as chocolate, vanilla or strawberry for a wide array of taste.
Women are encouraged to take advantage of protein-rich foods and drinks. It’s important to get plenty of fresh fruits and vegetables, whole grains and lean protein sources such as fish, chicken and beef.
The easiest way to get more protein is through consuming dairy products like cheese, milk and yogurt. Protein powder is easy to mix with your shakes and can be incorporated in many recipes, while protein bars and shakes are also available.
