Proteins are one of the most important nutrients for the body. They shape cells, support their functions, and form and repair new skin, muscles, and cartilage. Proteins also help produce hormones, reduce hormonal imbalances, and provide more energy.
DO WOMEN NEED PROTEIN?
It is often believed that only men need protein, as it is supposed to create large muscles and hide the female curves. Many women, therefore, rely on light food and find it difficult to achieve their training goals.
Proteins keep muscles lean and toned
Proteins are important to everyone. They are one of the most important building blocks that our body needs. Whenever new cells are formed, proteins are needed.
Proteins help build lean muscles and tone the body. They help replace body fat with lean muscles, tighten tissues, and make your skin beautiful. The body can only come into shape if the building blocks are there. Proteins make up about 20 percent of the muscles and are very important to keep the body in shape.
Proteins help you lose weight
Proteins are one of the most important nutrients in losing weight. They reduce appetite, ensure a longer feeling of satiety, and protect against consuming too many fats and carbohydrates.
Proteins also help burn more fat. During protein digestion, the body temperature increases so that more energy and fat are burned.
Proteins against sore muscles
Proteins are complex structured macronutrients that consist of various small amino acids. In the body, proteins are broken down into their amino acids and used for various functions.
Our body needs amino acids in the blood to control protein metabolism in the muscles. They accelerate the regeneration process in the muscles, help improve training results, and reduce muscle pain and stiffness after training.
How Much Protein Do Women Need?
Our body is not able to store proteins and therefore needs proteins every day. The daily amount of protein varies depending on age, gender, and level of training. Researches have revealed that most women need around 50 and 60 grams of protein per day, but this quantity may differ based on factors like movement level, muscle mass, and overall fitness. The more active and fitter woman is, the more proteins are needed.
Proteins from natural foods
Proteins can be supplied to the body through various foods. There are many natural foods high in protein:
- 100 grams of uncooked lentils contain around 23 grams of protein
- 100 grams of almonds contain around 21 grams of protein
- 100 grams of quinoa contains around 13 grams of protein
- 100 grams of chickpeas contain about 18 grams of protein
- 1 egg contains about 7 grams of protein
- 100 grams of cold water fish (like salmon) contains around 16 grams of protein
- 21 grams of sprouted and fermented rice protein powder contains approximately 17 grams of protein
A deficiency in proteins is usually noticeable quickly. One of the first signs of deficiency is a craving for sweets. Often there is also a feeling that one will never be full. Other symptoms include brittle nails, thinning hair, dry skin, frequent colds, trouble sleeping, sluggishness, and fatigue.