Protein, especially the amount we should intake, is a hot topic in fitness and nutrition circles. It is very unfortunate that the majority of the debates are directed at men, especially men interested in hypertrophy.
Benefits of Protein for Women
There is a specific amount of protein that a woman’s body needs daily, which can reduce the risk of heart attack and other dangerous diseases. According to experts, women who ate more protein (approximately 110g every day) were 25% less likely to have a heart attack or die from heart disease than women who ate less protein (approximately 68g every day) for 14 years.
Increasing the age of Women can affect the bone; they can face problems like bone loss. Here, protein plays an important role and delivers bone energy and density, according to the body’s requirements. According to research, Protein makes up approximately 50% of the extent of bone and approximately 33% of its mass. Consuming sufficient protein contributes to protecting enough muscle tissues and function, which is essential for women’s bone health.
Moreover, protein is vital for weight management. In the USA, 1 in 3 adults is overweight, and the predominance of obesity between women aged 40 to 50 has risen by 42% over the past decade. Protein intake is essential for weight loss and maintenance, as protein increases feelings of fullness, and when combined with a low-calorie diet and exercise, it results in the loss of body fat as well as maintaining muscle mass.
Nutrition is essential during pregnancy and breastfeeding, especially the consumption of protein. Breastfeeding women need almost double the protein of non-pregnant and non-breastfeeding women. Protein helps maximize breast milk production and improves a baby’s growth and development.
What Amount of Protein Do Women Need?
According to research, 50% of 18 to 50 years older women do not know if they are getting the required protein. To understand what amount of protein your body requires, multiply your weight in pounds by 0.336. The method helps you in determining the protein needed in the diet. According to some research, women require 50-60g of protein a day, but this amount varies depending on activity level, muscle mass, and overall health.
Organic Sources for Protein Intake for Women
| Food | Serving | Weight In Grams | Protein Grams | % Daily Value |
| Hamburger, extra lean | 6 ounces | 170 | 48.6 | 97 |
| Chicken, roasted | 6 ounces | 170 | 42.5 | 85 |
| Fish | 6 ounces | 170 | 41.2 | 82 |
| Tuna, water-packed | 6 ounces | 170 | 40.1 | 80 |
| Beefsteak, broiled | 6 ounces | 170 | 38.6 | 77 |
| Cottage cheese | 1 cup | 225 | 28.1 | 56 |
| Cheese pizza | 2 slices | 128 | 15.4 | 31 |
| Yogurt, low fat | 8 ounces | 227 | 11.9 | 24 |
| Tofu | 1/2 cup | 126 | 10.1 | 20 |
| Lentils, cooked | 1/2 cup | 99 | 9 | 18 |
| Skim milk | 1 cup | 245 | 8.4 | 17 |
| Split peas, cooked | 1/2 cup | 98 | 8.1 | 16 |
| Whole milk | 1 cup | 244 | 8 | 16 |
| Lentil soup | 1 cup | 242 | 7.8 | 16 |
| Kidney beans, cooked | 1/2 cup | 87 | 7.6 | 15 |
| Cheddar cheese | 1 ounce | 28 | 7.1 | 14 |
| Macaroni, cooked | 1 cup | 140 | 6.8 | 14 |
| Soymilk | 1 cup | 245 | 6.7 | 13 |
| Egg | 1 large | 50 | 6.3 | 13 |
| Whole-wheat bread | 2 slices | 56 | 5.4 | 11 |
| White bread | 2 slices | 60 | 4.9 | 10 |
| Rice, cooked | 1 cup | 158 | 4.3 | 9 |
| Broccoli, cooked | 5-inch piece | 140 | 4.2 | 8 |
| Baked potato | 2×5 inches | 156 | 3 | 6 |
| Corn, cooked | 1 ear | 77 | 2.6 | 5 |
Impact of Protein Supplements on Women
Women can add protein supplements (like Whey protein powder or other protein drinks) to their diet for several reasons that include muscle growth, speeding up recovery after training, and boosting weight loss.
Protein supplements deliver a combined source of protein in a versatile, easily consumable powder that can be mixed with water, shakes, milk, and in many other recipes. Whey, peas, hemp, egg white, brown rice, and collagen, along with herbal blends, are all great options for women hunting to enhance their intake of this essential nutrient.
While organic foods are still the most reliable source of protein, powder or drinks are an innovative, affordable alternative for working women to meet their nutritional needs. To buy these protein supplements, women can consider Wadav Coupon Code to get them at very cheap rates.
Final Thoughts
It is widespread to imagine a muscular man pumping iron when listening to the word “protein.” In reality, the body of a woman requires just as much protein as men. Protein plays a vital role in many functions, from cells to muscles. They are present in every cell in the body, helping to repair cells and produce new ones.
There is a specific amount of protein that a body of a woman needs daily, which can reduce the risk of heart attack and other dangerous diseases, deliver bone energy and density, is essential for weight loss and maintenance, and is vital during pregnancy and breastfeeding.