In the body, protein plays a critical role in many functions, from cells all the way up to muscles.
It is present in every single cell in the body, helping to repair cells and make new ones. As a macronutrient, protein is required for the structure and regulation of all tissues and organs, ensuring that they function optimally. Protein also helps generate energy for healthy muscle contractions. It is necessary when trying to gain muscle mass.
Dietary protein is commonly found in animal products and poultry; however, it is also found in some vegetables and legumes. When consumed in meals, protein contributes to feeling fuller and satisfied.
It is recommended that women consume between 10% to 35% of their total calories in the form of protein. For some people, this can be challenging, especially for those who are busy. That’s why protein powders and shakes are a great way to ensure you consume the right amount of protein you need daily.
A lot of women do not eat protein because they are afraid of bulking up or appearing larger than they are due to muscle gain. But protein should not be associated with becoming bulky. Women can also use protein to build lean muscle. Lean muscle makes the body appear stronger and healthier instead of bulky. That protein making women look overweight is simply a common misconception. Protein helps women maintain healthy radiant skin, hair and nails, strengthen bones, and helps the body recover faster from injury.
One of the biggest benefits of protein for women is that it provides energy all day long. Consuming extra protein in snacks can help women get through an afternoon slump, or fuel the body to get through a tough workout. Protein shakes make it easy to grab on-the-go.
If you are trying to control your weight, improve body composition, or encourage weight loss, eating enough protein is essential. You should be consuming protein at every meal.
Dairy products, lean meats, poultry, seafood, and legumes are all good sources of protein. If you are a vegetarian, tofu, quinoa, almonds, and chia seeds are all options. If you are prone to snacking, eating protein during a meal will stop you craving junk food and will also help you save calories.
To effectively control weight with protein, consumption should be spread out throughout the day. Some studies found that people who consumed protein throughout the day at each meal were more likely to lose weight or consistently maintain it, compared to those who skipped protein during meals.
Building lean muscle tissue is essential to increasing the body’s ability to burn fat. The more muscle tissue a person has, the higher their metabolic rate. Metabolic rate is how many calories your body needs to function properly.
The presence of lean muscle tissue increases metabolism and fat-burning abilities and helps the body convert food into energy. When muscles are healthy, the body sends calories to be burned rather than storing them in fat cells. Protein is essential to building lean muscle tissue to keep this process running optimally.
Because protein is made up of amino acids it helps repair muscles for continued growth in the long run. When you exercise or lift weights, your muscles experience fatigue, and micro tears develop in your muscles. Protein breaks down in the body and uses amino acids to repair the tears, making muscles stronger.
According to the National Osteoporosis Foundation, of the 10 million Americans with osteoporosis, 80% are women. This means that approximately one in two women over age 50 will break a bone because of osteoporosis.
When it comes to bone health, most people associate calcium and Vitamin D as the powerhouses behind strong and healthy bones. This is true; however, protein also plays a role. When calcium and Vitamin D are limited, protein helps keep bones strong. High protein diets are associated with increased bone mineral density levels and reduced bone loss rates.
Protein powders are popular and an effective supplement tool for women looking to lose fat, tone up, improve strength and athletic performance. Plus, it’s very convenient to take.
Written by: Dr Deodat Du Plessis
