Why women should eat more protein
During the last half century it has been simple to persuade men to eat more protein; that is by the fact that protein gives 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 the fact 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 assisting in appetite monitoring and monitoring your energy levels. The next question to answer is, “How much protein does a woman need?
To begin with, keep in mind that the Institute of Medicine’s recommendation ranges from 0.4 grams of protein per kilo (two to two pounds) of anatomical weight for people with a passive lifestyle and 0.85 grams for those who exercise.
Under each female curve there is a muscle, and women who want to build a significant amount of muscle need considerably more protein. This is also useful for women who want power for sports and strength for the HIIT circuits and weight room.
Another issue to estimate is that women who make low calorie diets designed to lose their anatomical fat can increase their protein intake, since their body is going to use protein more as an energy source. In a review published in two thousand eleven in the Journal of Sports Sciences, scholars stated that 2 grams of protein per kilogram may be the right thing to do “… in preventing the loss of lean mass (muscle) over periods of energy limitation to encourage fat loss.” This means that a woman weighing fifty-seven kilograms may need to increase her protein intake to a whopping one hundred and fifteen grams a day.
In place of spending time cooking, it is more advisable and often cheaper to consume protein powder. Put a little protein in a bottle, add a little water, mix it and it’s done!
What is especially 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 nineteen ninety-nine in the American Journal of Clinical Nutrition. Eighty-two women between the ages of thirty-four and fifty-nine participated in the study. Our results suggest that the substitution of carbohydrates with proteins may be associated with a lower risk of ischemic heart disease.
Because a high intake of dietary protein is often accompanied by increases in the intake of supersaturated fat and cholesterol, the application of these findings to public dietary advice must be cautious. If fat intake is a concern for you, you should only use powdered proteins with a minimum amount of fat….
One of the challenges in increasing protein intake is that some women are vegetarian 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 slice of meat, and having a bottle of protein always and in all circumstances close by.