Any dietary plan that is well balanced must include protein. On the other hand, there are radically divergent views regarding how much protein women truly require. If you consume too little, you could experience weakness, exhaustion, or muscle loss; if you consume too much, you could put on weight, develop kidney problems, or experience irritability. The ideal protein intake for any individual depends on their activity level, age, muscle mass, desired body type, and overall health. If you are curious about the daily protein requirement for females, here’s everything that you should know. First, let’s understand why women need protein.
Why Do Women Need Protein?
Amino acids, which make up proteins, are the basis for all living things. The amino acids aid in the synthesis of muscles, enzymes, antibodies, and cells. Humans rely on proteins as major sources of energy and one gram of protein contains about four calories.
Getting enough protein may lower women’s risk of cardiovascular disease and heart attacks. One study found that over a 14-year period, women who consumed the most protein (about 110 g daily) were 25% less likely than those who consumed the least protein (about 68 g daily) to have experienced a heart attack or died unexpectedly from the disease.
As women get older, they lose bone density and protein helps maintain proper bone strength and density. About 33% of the mass and 50% of the volume of bones are made up of protein. Consuming enough high-quality protein helps maintain enough muscle mass and function, which is essential for maintaining overall bone health.
Protein helps in maintaining a healthy weight. Protein boosts the feeling of fullness and when combined with a low-calorie diet and exercise, promotes body fat loss while maintaining muscle mass, making protein intake essential for weight loss and weight maintenance.
Nutrition, especially the consumption of protein, is important both during pregnancy and when breastfeeding. Breastfeeding mothers need about twice as much protein as non-nursing, non-pregnant women. Protein promotes infant growth and development and helps to increase breastmilk synthesis.
How Much Protein Do Women Need?
According to a survey, half of the women aged 18 to 50 are unsure if they consume enough protein. The recommended daily allowance (RDA) for protein is calculated by multiplying your weight in pounds by 0.336.
Although there is significant controversy and misunderstanding surrounding the calculation, it provides a basic approximation of the amount of protein you need in your diet. According to studies, the majority of women require between 50 and 60 g of protein daily, though this amount may change depending on things like exercise habits, muscle mass, and overall health.
1. Protein for Weight Loss
While 0.8 g of protein per kg of body weight is sufficient for a woman who is sedentary, research indicates that greater protein intakes of 1.2 to 1.6 g/kg of body weight support weight loss. Protein-rich foods actually take longer to digest, tricking our brains into believing we are fuller but simultaneously taking more energy to do so.
The likelihood of binge eating later in the day might be decreased by consuming satisfying, high-protein meals. The most crucial element in weight loss is a reduced calorie balance; protecting your lean mass by including more protein as calories can help you lose fat.
2. Protein for Maintenance
Aim for 0.8 to 1.0 grams per kg weight each day if you want to maintain your weight and muscle mass. If you perform regular physical activity, aim for the higher side. Getting a little bit more protein than the RDI helps with muscle repair, restoration, and preservation.
3. Protein for Muscle Gain
Although they are comparable to those for weight loss, the guidelines for muscle growth suggest consuming 1.2 to 2.2 g of per kg weight per day. This quantity is plenty to promote muscle growth and recovery but you need also to make sure you are ingesting enough calories overall to produce a surplus. Gains in muscle mass cannot be achieved with vigorous exercise and protein consumption alone; overall calorie intake must also be sufficient.
Adding Protein in the Diet
Eating “entrée proteins” like tuna, steak, chicken, bison, tofu, or eggs is possibly the simplest way to increase your protein intake. Several other foods such as almonds, cottage cheese, quinoa, lentils, potatoes, and Greek yogurt, also contain a surprising amount of protein.
Your protein quality is quite important – so make sure to choose lean cuts of meat and be cautious of prepared foods such as meats that have already been marinated, as their sodium levels may be excessive. As you watch your cholesterol and saturated fat intake, make sure to switch up your protein sources on a regular basis.
Although a sedentary woman needs about 50 g of protein per day, your requirements will vary substantially depending on your age, lifestyle, body type, and exercise goals. Increased protein intake in the diet can help with weight loss, muscular maintenance and growth, and overall health.
Finding high-protein dishes that you like will make consuming enough protein easy. There are many delectable protein sources available for both meat eaters and vegans.