There is a notion in the fitness world that protein supplements are only suitable for men. The truth is that proteins may be more beneficial to women. Females tend to have a shortage of protein even in their regular diets. Research indicates that women crave sugars more than any other meal type. Lack of proteins is harmful to your health, but it is, especially a problem when you are working out. Getting the proper levels of proteins in your body may be challenging what with the busy schedules that people keep nowadays – maybe you always grab hurried lunches at your desk. Whatever is causing the shortage, you can fix it by taking protein supplements.
Why You Need it
You may be doubtful about the role that supplements will play in your health. For one, protein is essential if you are still growing. The body requires proteins to build muscle, so an individual who is not fully developed will need a substantial amount. For a woman who is trying to keep fit, proteins play a significant role in that.
They help with muscle building, which is the aim of any good workout. When you hit the gym, every exercise tears at your muscles tissues. The amino acids derived from proteins then come to the rescue and fix these tissues. It is why proteins are necessary for proper muscle recovery. Failing to provide the body with enough proteins means that the effects of a workout are felt for a long while.
How Much Do you Need
When supplementing your protein intake, it is vital to get it right. Exercises and diets mean cutting back on calories, therefore, you need to maintain your weight. Protein allows you to lose the fat but keep the muscle.
Recommendation from the CDC is that an average woman should take about 46 g of proteins. If you are working out, then the intake will be higher. A consumption of between 1.2 and 1.7 g per day for every kilogram of body weight is ideal for a woman who is active. Take caution when using supplements because the content per serving may be more than your body needs.
The most common supplementation for protein is in powder form, and most people love it because it is versatile. One way to take protein powder is to use it in your meals. You can sprinkle it on your breakfast waffles or add a little into your soup.
Another intake method is through shakes. Mixing the powder with water or low-fat milk can give you a healthy pre-work out snack. You can also substitute meals for shakes.
Adding fruits such as bananas and strawberries will give you something that will stay longer in your stomach. These shakes are ideal for vegetarians who don’t have meats in their diets; and so, may lack enough proteins.
Knowing the different kinds of proteins for women out there makes it less daunting to choose a product.
This protein form is what remains after cheese production. It is the most popular form of protein powder due to its components. Whey protein contains all eight amino acids, meaning the body gets a full supply. There is also another amino acid present called leucine that helps the body to break down proteins. These characteristic make whey very good in muscle formation, and that is why athletes prefer it. It digests very easily, making it perfect for prepping a workout. The cost is not too much and it is readily available. The restrictions are obvious for an individual who is lactose intolerant.
This form of protein is also a dairy byproduct. What distinguishes it from whey is that it digests at a slower pace. Due to this, it may not make a very good snack after a fitness routine. One recommendation that works is to take caseine protein just before bed to give it time to do its job. The fact that it’s heavier makes it a viable alternative for a meal replacement. Like whey, it contains all the important amino acids.
An egg protein powder is another supplement with a high biological value. Digestion of egg protein powder is very fast and easy. The powder is an egg white by product, so that means low carbohydrates and no fat. Like caseine, egg proteins take time to get released into the body, giving the muscle a chance to recover slowly.
Soy provides an excellent source of protein for vegans. One advantage that it has over other plant sources of protein like peas, hemp, and rice is that it provides all three amino acids necessary for growth and muscle enhancement.
When putting together a diet plan, whether it’s for a workout or weight loss, ensure that it incorporates the right amounts of proteins. Protein supplements ensure that your body gets a constant supply to replenish what you use up when working out or keeping up with your daily activities.