Protein and women: Why is sufficient protein intake crucial for women as well?
Sufficient protein intake is relatively vital in the life of every person, particularly the active one. However, in many people, protein is related to the idea of muscle growth. But while in the male world, a visible increase in muscle mass is the most desirable element, women alas often think that it will annihilate their typical female curves. In this article, we will therefore explain to you why proteins are also essential for the female sex and refute several persistent myths.
THE IMPORTANCE OF PROTEINS
Proteins weaken feelings of hunger
If you, dear ladies, are regularly hungry during the day, you probably do not have enough protein in your diet. These, unlike carbohydrates, are digested longer, which is why you feel fuller for longer time. Not to mention that if you are get used to checking your caloric intake closely, you know very well that 1 gram of protein, like 1 gram of carbohydrates, has an energy value of 4 calories, thanks to which you can very easily guard your macros [1].
Protein will help you burn excess calories much more efficiently
Protein has the highest value of the thermal effect of food - the number of calories that the body uses to process the food eaten, which in their case represents a value of 20-35 percent. This means that your body uses 20-35 percent of the energy from proteins to process them. Calculated by simple mathematics - for every 100 calories gained from protein, 25-30 are burned during digestion. The more protein you consume during the day (of course, in reasonable amounts), the more you push the body to burn sugars and fats, because it will not be forced to produce the missing amount of protein itself and will be able to focus on more effective use of energy [2].
Proteins protect against muscle loss
As we have mentioned several times in our articles, if a person wants to lose weight, it is necessary that in a well-known equation (or inequation), energy expenditure outweighs his income. We can most often reach this condition if we reduce our calorie intake at the expense of limiting the consumption of carbohydrates or fats. However, sometimes it is very difficult to maintain a healthy level, and therefore it is not unusual for the body to solve the lack of energy needed by breaking down muscle proteins. Therefore, it is more than vital to ensure sufficient protein intake in all circumstances - whether you gain weight, shape your body or lose weight [3].
THE MOST FAMOUS MYTHS
Proteins destroy typical female curves
Protein will make you stronger, not uglier. Don't be fooled by footage from bodybuilding events, crowded with female creatures, which radiate anabolic steroids, synthol and countless other synthetic preparations from all sides, the exact effects of which even those who promote them do not know the precise effects. Therefore, do not be afraid to prefer chicken to chocolate, you will not transform to Hulk in a woman's body just by doing that. Remember that your body also contains a certain amount of testosterone, which is needed to build muscle mass, just as male bodies contain oestrogen and progesterone to a lesser extent. And you must have noticed in your life that men do not wear bras, breastfeed or use hormonal contraception. The only effect that a sufficient supply of protein will cause in you is that they break down into basic building blocks called amino acids, which are either used as a "building block" or simply eliminated from the body.
Increased protein intake harms the kidneys
Of course, if you happen to have a kidney disease, you need to be more careful with a high-protein diet. However, even the reduced function of this paired organ does not necessarily mean that you must give up meat, legumes or dairy products. And when it comes to the healthier majority, there are countless studies that have individually confirmed that an active person can take protein without having to worry about poor health after-effects [4].
how much protein should you take?
Each source may provide a different opinion. However, we've looked at this issue in more detail, so we can save your precious time. Current guidelines recommend taking approximately 1 gram of protein per kilogram of body weight per day. Note, however, that these are standardized values that cannot be applied equally to every person in the same way. It's different if you sit at the computer for 8 hours in the office than when you go jogging in the morning and lifting dumbbells in the afternoon. If you exercise regularly or work more physically, you do not have to worry about increasing your protein intake to 1.5, even to 2 grams a day, and this applies to both women and men [5]. Focus particularly on sources of quality natural proteins - meat, fish, eggs, dairy products and, last but not least, protein supplements from proven, certified manufacturers. Dear ladies, we keep our fingers crossed for you in achieving your goals, both in the gym and in your work and private life.
SOURCES
Li J., Armstrong Ch., Campbell WW. Effects of Dietary Protein Source and Quantity during Weight Loss on Appetite, Energy Expenditure, and Cardio-Metabolic Responses. Nutrients. 2016.
Nonato IC, Hernandez L., Barquera S. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obesity Facts. 2017.
Galvan E., Arentson-Lantz E., Paddon-Jones D. Protecing Skeletal Muscle with Protein and Amino Acid during Periods of Disuse. Nutrients. 2016.
Antonio J, et. al. A High Protein Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. Journal of Nutrition and Metabolism. 2016.
Shoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018.
Fitness apple pie
Inverted apple pie in the fitness version, based on apples, coconut flour and Greek yogurt. No added sugar! Recipe on the NaMaximum blog.
An enzyme isolated from Japanese Natto cheese that balances Serrapeptase. It helps to dissolve blood clots and contributes to the proper functioning of the bloodstream.
Unbaked fitness dessert
A quick fitness delicacy made of boiled quinoa, chia seeds and nut butter. Gluten, milk and soy free - also suitable for vegans!
Hummus with chocolate
Sweet variation of hummus with added whey protein, cocoa, peanut butter, sweetened naturally - with chicory syrup. Recipe on the NaMaximum blog!
Fitness strawberry roll
Fine roll with a higher protein content with fresh refreshing strawberries, enriched with whey coconut protein WPC80 - from NaMaximum!
