Why women should eat more protein
For the last half century it has been simple to persuade men to eat more protein; that’s because protein provides the building block for muscle building, and most men like to build more muscle. However, it has been considerably more difficult to persuade women, as the primary fitness gazettes for women often focus on the manipulation of carbohydrates, fats and calories.
One of the reasons is that the look of the usual ultra-thin supermodel is replaced by a more athletic one that looks considerably more muscular. Protein offers many other benefits, such as helping to monitor your appetite and monitoring your energy levels. The next question to be answered is:”How much protein does a woman need?
To begin, keep in mind that the Institute of Medicine’s recommendation ranges from 0.4 grams of protein per kilogram (two at two pounds) of anatomical weight for people with a passive lifestyle and 0.85 grams for those who exercise.
Under every female curve there is a muscle, and women who want to build up a significant amount of muscle need considerably more protein. This also applies to women who want to achieve power for sports and strength for the HIIT and weight room circuits.
Another issue to consider is that women on low-calorie diets designed to lose their anatomical fat may increase their protein intake, while their body will use protein more as an energy source. In a review published in 2,11 in the Journal of Sports Sciences, scholars stated that 2 grams of protein per kilogram may be necessary”… in the prevention of loss of lean mass (muscle) over periods of energy limitation to promote fat loss” This means that a woman weighing 57 kilograms may need to increase her protein intake to a staggering 115 grams per day.
Instead of spending time cooking, it is more advisable and often more economical to consume protein powders. Put a little protein in a bottle, add a little water, mix it up and it’s done!
What is uniquely good about protein powders is that you can increase your protein intake frequently without significantly increasing the amount of carbohydrates or fat you consume. This is good news for those who care about heart disease.
One study examined the relationship between protein intake and ischemic heart disease in women. It was published in August of nineteen hundred and ninety-nine in the American Journal of Clinical Nutrition. The study included eighty-two women, aged thirty-four to fifty-nine years. The scholars found that high protein intake did not increase the risk of ischemic heart disease – indeed, they said”… our results suggest that protein substitution of carbohydrates may be associated with a lower risk of ischemic heart disease.
Because high dietary protein intake is often accompanied by increases in unsaturated fat and cholesterol intake, the application of these findings for public dietary advice should be cautious. “If fat intake is a concern for you, you should only use protein powders with a minimum amount of fat.
One of the challenges in increasing protein intake is that some women are vegetarians and some have problems with dairy products. The solution is to use protein powders made from rice, hemp, and peas.
The 3 macronutrients – proteins, carbohydrates and fats – are necessary to promote a healthy lifestyle. But to build more muscle to get the body you want and the strength you need to sustain an active lifestyle, consider adding another egg to your tortillas, eating a thicker cut of meat, and having a bottle of protein always and under all circumstances nearby.