“Absolutely ridiculous!” - that’s what I think when reading popular nutritional books for women. It was terrible. Yogurt, dry breakfast, coffee and a glass of juice for breakfast. Where's the protein? Of course, yogurt contains little, but not enough to maintain the energy, satiety and nutrition that an active woman needs. It's time to clarify. You need to take this old school, fairy tales about diets and throw them away! Just as we burned old bras from the 60s, let's burn old books about diets, and it will go according to the program - A woman needs protein!
Jen Hendershott, two-time Mrs. Olympia, international fitness champion, claims that we need protein to maintain muscle, energy, and even increased weight loss.
What is bad lack of protein in nutrition
Unfortunately, protein is a nutrient that is often underestimated when it comes to women's diets. In a sense, many people believe that women do not need to attach particular importance to protein in their diet, but it is necessary.
Protein is made up of amino acids, the building blocks of many tissues in our body, including muscles. Some amino acids are indispensable, which means that the body cannot produce them, so they must be obtained from food.
When you exercise, you break down muscle tissue. In order to restore this muscle tissue, build muscle and become stronger, you need to give your body protein to compensate for the amino acids needed to restore it. If you do not get enough protein in your diet, your body does not have enough amino acids, especially important amino acids, for proper functioning and recovery after training.
Where to get these missing amino acids?
That's right, from muscle tissue! All the hard work will be in vain! In addition to the need for protein to recover from a workout, protein and amino acids are important for many other reasons:
- Maintaining the functioning of the immune system
- Maintaining healthy connective tissue, hair, nails and other tissues
- Energy maintenance
Now we know why protein is so important, let's determine how much protein a woman needs.
How many proteins per day does a woman need?
The recommended daily protein intake for a sedentary adult is 0.8 grams per kilogram of body weight (0.8 g / kg). It should be noted that the recommended protein level applies to both men and women. But what about active women, do they need more protein than sedentary? The unequivocal answer is YES, but not by much. How much protein does a girl need to grow muscle? - A sufficient amount of protein intake per day is about 1.5 g. per kilogram of body weight .
The International Sports Nutrition Society recently voiced its opinion on protein intake:
- Extensive research has supported the belief that people who exercise regularly require more protein than people who have a sedentary lifestyle.
- Absorption of 1.4-2.0 g / kg / day protein for a physically active person is not only safe, but can also improve adaptation to exercise.
- In active healthy people, when such an amount of protein is included in a balanced diet enriched with nutrients, kidney function and bone metabolism are not disturbed.
- Although, for a physically active person it is possible to get a daily portion of protein from a varied, regular diet, protein supplements in various forms are a practical way to get the right and high-quality protein for athletes.
- The various types and quality of the protein can affect the biological value of the amino acids of the following protein supplements. The superiority of one type of protein over another based on optimization of recovery and / or training adaptation remains to be convincingly demonstrated.
- Timely intake of protein is an important component of the overall training program, especially for proper recovery, immune function, growth and maintenance of body weight.
- Under certain circumstances, special amino acid supplements, such as Branched Chain Amino Acids (BCAAs), can improve exercise performance and recovery from exercise.
From this we see that active women benefit from consuming 2 g / kg body weight. For a woman weighing 68 kg, this means that she needs 136 grams of protein per day. Ideally, your protein should be divided throughout the day. If you eat five times a day, you need to eat 30 grams for each meal (example below).
An example of a diet containing a protein intake per dose
Let's substitute this number as an example of a diet. Only protein will be listed, excluding carbohydrates and fats, because they are very dependent on your diet and purpose.
- Meal 1: A Cup of Egg Protein
- Meal 2: 1.5 tablespoons of protein powder
- Meal 3: 113 grams of chicken
- Eating 4 (after training): 1.5 tablespoons of whey protein
- Meal 1: 113 grams of fish (tilapia or salmon)
*** Each of the presented amounts of protein corresponds to 30 grams of protein.
Good protein sources
- Eggs and Egg Whites
- A hen
- Lean beef
- Fish (tuna, tilapia, salmon, mahi-mahi, halibut)
- Protein powder
There is no reason why you cannot satisfy your daily protein needs! With high-quality, low-carb and low-fat powder, it is easy to quickly make a cocktail and at the same time satisfy the craving for sweets. Dietary protein is very important in the female diet. Women need the same amount of protein as men (depending on body weight). Active women recommend about 1 gram of protein per pound of body weight.
If you want to develop in the gym and achieve the goal in the form of the body of your dreams, eat protein and do not let anyone tell you that women do not need protein!