Women
Protein supplements provide us with the opportunity to supplement our nutritional and workout program with the protein we need to maintain good health and fitness. This goes for women as much as it does for men, and possibly even more so for women.
Generally speaking, women consume more than the required intake of refined carbohydrates (bread, etc), but not enough quality, lean protein (lean meats and poultry, eggs etc). Protein is essential for everyone, including women.
Protein is the second most abundant component of the human body (after water). Almost every part of the human body is made up of protein and requires this nutrient for cellular repair, growth and maintenance. Other reasons for consuming adequate protein include:
- Increased metabolism – the rate at which your body ‘burns’ calories. Your metabolic rate increases after you eat a meal. In contrast, your body increases its metabolic rate by approximately 25% versus a 5% increase after consuming a high-carb meal.
- Muscle repair – protein repairs and rebuilds muscles after a workout and daily activities. Protein will help your muscles to stay strong and make everyday tasks easier by putting less strain on your body.
- Strong immune system – protein can help your body reduce susceptibility to illness by producing antibodies that live in the bloodstream thus helping to combat viruses and bacteria.
- Satiety (feel full longer) – protein curbs your appetite and helps you feel full longer without high-carb meals.
- Hair, skin and nails – protein will help your hair, skin and nails grow faster and stronger and thus increasing cellular growth to help your body repair itself faster than with a low-protein diet.
So, how much is enough protein for women? This will depend on a number of factors, including age, body composition and activity level. A good rule of thumb to follow is 0.8 grams of protein per 2.2 pounds of lean body weight for someone who exercises at a moderate to high intensity at least four times per week. The final figure should then be divided by the number of meals eaten per day to give you an idea of the amount of protein your body should absorb at each meal. For instance, a 130 pound woman should consume an average of 47g of protein per day with 16 grams consumed at each meal.
One of the best and most convenient sources of quality protein is a protein shake. We have a number of quality powders which are great for women. They can be blended with water or skim milk and fruit to add variety and additional flavor to an already delicious-tasting formula.
We suggest completing every workout with a protein shake to ensure your body is able to recover from your training session. This means your body can build lean tissue and use the nutrients taken in to replenish stores in the muscle and liver, rather than store it as fat. The result - a more toned, shapely and healthy you. Please see our recipes for more ideas on healthful shakes and smoothies.
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