As a woman, difficulties regularly arise when trying to meet your nutritional needs. Getting enough dietary protein, while important, often presents numerous challenges. Selecting sources of protein that meet your nutritional needs may mean unwanted dietary fat or foods that require extremely long preparation times. Protein powders can help resolve many of these issues, being convenient to both prepare and consume. Consult your health care practitioner before beginning any diet or supplementation program.
Protein
As a woman you may not need the same quantity of protein as a man, given lower levels of lean muscle mass on average. That does not mean that you can overlook this critical nutrient. While you should get most of your protein from whole foods, supplementation allows you to meet this need quickly and conveniently. You should get at least 20 percent of your caloric intake from protein, and more if you are active. A scoop of protein powder mixed with milk is a method of achieving this.
Protein and Weight Loss
One of the most common dietary goals for women is weight loss, and protein supplements can play a significant role in this. Protein, when consumed, provides a feeling of fullness that can prevent overeating. In a study published in the "Nutrition Journal" it was shown that women who used a protein-based meal replacement not only lost comparable levels of body fat, but had a better intake of vitamins and minerals that those who did not supplement.
Protein and Muscle Mass
As a woman, exercise is critical to maintaining good health and lower body fat levels. Exercise increases the breakdown of lean muscle tissue, and you must compensate for this via increased dietary protein intake. While the exact amount varies with your training and goals, an increase in protein using a blend of whey and casein can increase your ability to recover from training. The quantity of protein and other dietary factors, including total caloric content, will determine your ability to gain lean muscle mass.
Chosing a Protein Supplement
There are a bewildering variety of protein powders available, many of which make claims that are often too good to be true. Choosing a protein powder can be difficult, so you must ensure that it fits in with your overall dietary goals. Avoid protein powders high in carbohydrates or fats, as they are often bolstered with simple sugars and fats to raise the calorie count at the expense of your waistline and bank account. If you are going to use whey protein, purchase a simple powder with no additives. If you wish additional casein, you can simply mix your whey protein with milk. If you follow a vegan or vegetarian lifestyle, soy protein powders are also available. There is no such thing as a protein specifically for women, so purchase the protein that allows you to achieve your goals.
References
- "American Journal of Clinical Nutrition"; Current Protein Intake in America: Analysis of the National Health and Nutrition Examination Survey, 2003-2004; V.L. Fulgoni III; May 2008
- "Medicine and Science in Sports and Exercise"; Ingestion of Casein and Whey Proteins Result in Muscle Anabolism After Resistance Exercise; K.D. Tipton, et al.; December 2004
- "Nutrition Journal"; Nutrient Adequacy During Weight Loss Interventions: a Randomized Study in Women Comparing the Dietary Intake in a Meal Replacement Group with a Traditional Food Group; J.M. Ashley, et al.; June 2007
- "Journal of the American Dietetic Association"; A Moderate Serving of High-quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects; T.B. Symons, et al.; September 2009
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