Proteinintake is a widely-discussed issue among those trying to achieve their fitnessgoals like building muscle mass or muscle loss after intensive fitnesstraining. Since women tend to have lower quantities of lean mass and more fatmass compared to men, boosting protein can sustain the lean mass.
Ithas also been observed that most men are interested in hypertrophy, or avisible increase in the size of muscle cells. For women, who may not want tobulk up but rather lose visible fat and build lean muscle, nutritionalrequirements like protein needs can look different.
Protein and proteinsources
Rightlycalled the 'building blocks of your body', protein is a macronutrient whichserves various anatomical functions like adequate flow of blood and oxygenthrough the body, digestion and regulation of hormone levels. Protein helps ourmuscles to repair and regrow after exercise and injury. It should also be notedthat every gram of protein contains four calories, whereas that number for onegram of fat is nine calories.
Richprotein sources for both men and women include animal and plant-based sourceslike milk products, eggs, meat, soy, tofu, pulses, beans, black gram, andlegumes, and a healthy person should consume all of these in combination to gethigh-quality proteins. ICMR-NIN says that protein requirements vary with age,physiological status and stress. More proteins are required by growing infantsand children, pregnant women and individuals during infections and illness orstress. For people doing fitness training, protein requirements differ as well.
Accordingto the Food Safety and Standards Authority of India (FSSAI), while therecommended daily allowance for a 55-kg woman (whether doing sedentary or heavywork) is 55 grams of protein, for pregnant women and breastfeeding women, thisgoes up significantly. When it comes to health supplements like protein shakes,women often have to make do with products made for men, since the market issaturated with those.
Doctor'sChoice, a 2018-established health supplement brand, is launching a new range ofwomen-centric protein supplements that also aid fat loss. DC's Lean Pro, ahigh- protein meal replacement for a lean and fit body, balances weight, havingzero trans-fat, sugar-free, no preservatives and is gluten free which is safeto use. Suggested by Nupur Vats, Co-Founder, Doctor's Choice, here are thingsfemale fitness enthusiasts should keep in mind about their protein intake:
1.Try to build and maintain a high-protein diet that significantly aids weightloss and helps with fitness performance. Just increasing protein intake won'tmagically give results and needs to be complemented with healthy food choicesand regular workouts.
2.If you are taking protein supplements, avoid fake products that saturate themarket and do more harm than good. Go for makers who swear by quality andinternational standards. Put health before money.
3.Most protein powders are formulated focusing on male body requirements. Women simplyneed smaller doses of protein to reach their macronutrient needs. While someproteins do have male-specific ingredients, like testosterone boosters. Theseproducts should not be taken by women. It's suggested to women to consumesoy-based protein more since it has agents which boost estrogen levels in womenand hence it's advised for male to consume it less.
4.Beyond just the protein content, women's protein powders have additionalingredients that a body needs. There are brands in the market that aim atdifferent kinds of whey protein made just for women. Folic Acid is essentialfor pregnant women or are trying to be. It helps women fight the risk ofstrokes, heart disease, and several kinds of cancer. Vitamin B6 which helpswomen maintain a healthy immune system and reduce heart disease. Iron assistsred blood cells in the transferring of oxygen throughout the body. As womenlose a lot of blood in their menstrual cycles, women need more iron than men inorder to fight fatigue or anaemia. Women's specific protein powders typicallyhave a higher content of folic acid, vitamin B6, and iron, which is requiredfor growth in females.
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5.To improve the taste, the sugar content that many brands use in their proteinpowder formulas are high. Especially true for powders that are marketeddirectly to women. But the finest protein powders for women won't add a lot ofsugars just to give users a boost in flavour. For a natural solution instead ofprocessed sugar, look for brands that use natural sweeteners such as honey orstevia.