Supplement Reviews

Nutrition 101: Why Women Need Protein

 

 A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym. Many tend to stray away from getting enough to achieve maximum results

            – bodybuilding.com writer

 Shannon Clark

personal trainer

I was so sick of spending countless hours working my butt off in the gym and not getting the results I hoped for. After months of struggling and constant frustration, I finally figured out my problem that was hindering me.

I Was Not Getting Enough Protein In My Diet. Insufficient intake = mediocre results.

Women the truth is, many of you share this problem with me and don’t even know it! According to the Centers for Disease Control and Prevention, the recommended daily  intake is 46 grams for women aged from 19-70+.

And guess what?

The majority of women fail to consume this recommended amount.

Please Note: This is the recommended amount for the average woman that lives a sedentary lifestyle. If you were a female that is into fitness and resistance training, I would recommend using this protein calculator here. This excellent resource allows you to factor in your very own fitness goals and current activity level. It is much more accurate.

 So What Exactly Is Protein and Why is it important?

  It's an important macro nutrient that helps you grow and repair broken down muscle. It is an essential amino acid that plays a critical role in how the body operates as a whole. It not only regulates the structure of your body, but also supports the main functions of your body tissues and organs. Protein is also known to affect brains neurotransmitters and hormone levels positively. It is the most important building block in the quest to gain lean muscle mass.

How can I get it?

 There are only two sources you can get it from:

1. Foods

2.Supplements

Most females do not consume enough from natural food sources, so this is why they should supplement protein powders to get the recommended daily amount. My Favorite and #1 client recommended powder for women is Optimum Nutrition Hydro Whey. You can find my full review here.

High Protein Food Sources Include:

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Seeds and Nuts
  • Greek Yogurt
  • Legumes (dry beans and peas)
  • Cheese
  • Milk

Try to include some of the sources in your diet, the highest quality ones are chicken and fish.

Myth: Lifting Weights And Taking Protein Supplements Are Going To Make Me Bulky!

In my five years of personal training, this is by the most common misconception that my clients constantly bring up.

First off, this is COMPLETELY false. I have never seen any of my clients get too “Big” and “Bulky”. Instead, they get toned, tighter, and stronger. Most of my women clients were deficient in protein intake, they didn’t get enough from food sources, and so protein powders played a vital role in their success.

Get This In Your Head Ladies!

Lifting weights, eating high protein dense foods, and taking trusted name brand supplements will not make you look like a guy.We women just do not have enough natural testosterone flowing freely in our bodies to produce such a result.Women that look like that are illegally ingesting testosterone from an exogenous source. You have nothing to worry about. you’re only going to reap benefits from resistance training and exercising. Do not buy into that crap.

Myth: A High Protein Diet Is Bad For Your Kidneys

The only people that should even consider worrying about this are people with pre-existing kidney problems. Even then, the chances of putting strain on your kidneys are slim. There are no risks for the average healthy adult. In fact, there have been numerous studies to debunk this wide spread myth.

Below is a quote from a comprehensive research study completed in 2005.

“We find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet.”

Here is a link to the research study if you want to see for yourself.

What Are The Health Benefits Of Including It In My Diet?

 If you do any sort of fitness related exercise such as running, resistance training, or weight lifting. You will see noticeable results by adding more in your diet!

Benefits For Women Consuming Adequate amounts ( At least 46Grams) Include:

  • Lean Muscle Gain: Protein speeds up muscle recovery by repairing worn down muscle fibers that resulted from gym training.
  • Fat loss: It boosts your body’s metabolism, by increasing the rate at which foods are broken down and can also act as a filling meal replacement, which reduces caloric intake.
  • (Protein supplements are typically low in calories.)
  • Better Health: It improves the body’s daily functions.

What Type Is The Best For Supplementation?

I recommend whey protein for women. This source is proven to be the most effective kind on the market, studies actually have shown the body processes and recognizes whey protein the exact same as it would if you were getting the protein from natural food sources.

Here are some other types of Protein Powders.

  • Casein
  • Soy
  • Hemp
  • Pea
  • Egg
  • Rice

Each one has different pros and cons. If you want to find out more here is an article I wrote that compares the benefits of each respective type.

Conclusion: Women, you really need to get the recommended daily amount in your diet. Once you do this, you should start to see huge results in the gym! If you can’t get all your protein from food sources, I suggest buying supplements. I review tons of different brands on this website and also provide the top 3 protein supplements for women. And for crying out loud, Please stop being misinformed by reading articles with inaccurate sources. All the information in this post was gathered from theses reputable sources like the CDC and WebMD.

Let me know if you have any questions. I have tons of experience in the fitness industry and would love to hear from you!Thanks for reading, If you liked this article, Please share it and help other females get informed!

Sources:

http://www.nutritionandmetabolism.com/content/2/1/25

http://www.cdc.gov/nutrition/everyone/basics/protein.html

http://www.bodybuilding.com/fun/women-and-protein-your-complete-guide.html

http://healthyeating.sfgate.com/benefits-protein-shakes-women-8821.html

http://www.webmd.com/diet/protein-shakes

 

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