We usually associate the term protein with masculine physique and fitness. How much to eat? When to eat? How much to work out before eating? Etc. These discussions are often focussed on men interested in or trying to achieve hypertrophy (an increase in the size of skeletal muscles, and therefore the organs and the body in general). But little do we know about how crucial proteins are for women as well. Women also need protein, although their needs and specifications are not similar to what men may have. This is because of the difference between lifestyle and workout patterns followed by men and women. It doesn’t make their requirements any less significant, though.
Without meaning to stereotype – generally speaking, unlike men, most women are interested in the lean and muscular physique. Many of them may want to decrease their intake of calories and lose fat as well. For all of these purposes, protein can play a very important role. They can reduce the intake of carbs and help in burning fat as well.
Protein is, in terms an 11-year-old would understand – the nutrient that helps in building the body. Proteins are a type of macronutrient that break down into amino acids. Proteins assist in almost all of the biological and chemical actions of the body. We need them to maintain the structure, strength and texture of nails, hair, connective tissue and cells. Amino acids, which link together with one another to form a long, three dimensional and extremely folded structure, perform a variety of activities like creating structural underpinnings in the body, catalyze reactions like digestion and transportation of other molecules between cells.
Women need protein. This statement can be supported by three points:
- Protein assists in building up a lean and muscular physique
The protein you consume does not always give rise to bulky muscles. For that to happen, protein intake must be coupled with heavy exercise. Typically, the protein you take helps in strengthening and enhancing the mass of the muscles you already possses. This is very advantageous to women as it helps in creating the lean and muscular structure they desire.
- Protein helps in weight management
As proteins take more time to digest, eating protein-rich food can help lose weight as it curbs the appetite in healthy ways.
- Proteins help in increasing your immunity
Antibodies, the most important components of your immune system, are proteins. For enhancing the system proteins thus play an important role.
Proteins: The Ideal Intake
The ideal amount for a woman is 1.2g to 2g for each kilogram of her weight. This means a woman weighing 68-70 kg must take 80g to 130g of protein a day. Proteins can be inculcated into the body by eating protein powder and other supplements or by eating food items that have enough content of amino acids to cover the daily protein needs of a person. Here are a few examples:
- 85g of skinless chicken- 28g
- 85g of steak -26g
- 85g of turkey-25g
- 85g of tuna or salmon-22g
- 85g of shrimp-20g
- 170g of Greek yogurt-18g
- 113g of one per cent fat cottage cheese- 14g
- 28g of soy nuts- 12g
The intake of proteins must be in proportion with the intake of other macronutrients, fats and carbohydrates. This optimal proportion can be achieved in many ways – one of them is by identifying the person’s body type and eating accordingly. Primarily, there are three kinds of body types:
- Ectomorph – These folks, due to their high rate of metabolic activity, are very thin. They should follow a scheme of eating 25% protein, 20% fats and 55% carbohydrates.
- Endomorph – These people have a much slower rate of metabolism due to which they have a much heavier body than ectomorphs. They should follow the scheme of 35% protein, 40% fat and 25% carbohydrates.
- Mesomorph – These people have a near to perfect rate of metabolism and hence can naturally have a very athletic physique.
If the protein intake of a person is excessive, it can adversely affect the functioning of vital organs like the kidney and liver. The liver is instrumental in breaking down and making new proteins while the kidneys process proteins as part of waste disposal and urine production. The maximum amount of proteins that can be handled by these organs is 3.5g to 4.5g per one kilogram of the total body weight. That means the kidney and liver can handle only 238g to 306g of protein in a woman weighing 68kg.
It helps to keep these inputs in mind when calibrating your protein intake routine. More importantly though, it helps to first recognise that protein as as essential for men as it is for women. Happy eating!
