We live in a time where the gender divide is being bridged steadily with women shattering many a glass ceiling to achieve parity with men in most activities. What was hitherto a no-go area for women is now open. Obviously in brute strength, men will prevail owing to a larger stature and more muscle mass, but women can and are seen increasingly weaving diet and exercise in their daily regimen. It is imperative they do this to cater to the multiple roles they play from the home and hearth to their careers.
Of the above two, exercise is time and motivation dependent whereas a proper diet can and should be a priority for women. Carbs, fat and protein consumed in the right and recommended amounts can make a big difference, especially protein. Protein deficiency can adversely impact women even if in a slow, subtle and pernicious manner. Let’s see how much protein women need and what benefits accrue with that.
A good general guideline is getting at least 1.2 gm of protein per kg of body weight going up to 2 gm for those into strength training and athletic activity. Also, as mentioned earlier balancing with the right amount of carbs and fat is critical. This can be done based upon the body type as follows:
Generally thin with a relatively higher metabolic rate should aim to get 25% calories from protein 55% from carbs and 20% from fat.
Generally heavy with slower metabolism should aim for a 35%:25%:40% calorie intake from protein, carbs and fat respectively.
Athletic body type that builds muscle easy should aim at 30%:40%:30%.
Let’s look at the benefits of optimum protein consumption by women. For starters it decreases the risk of coronary artery disease in women. In a study conducted over a 14 year period it was found that women who consumed adequate amounts of protein had a 25% lower risk of a heart attack or coronary artery disease.
Women suffer from bone loss as they age and protein contributes to adequate bone strength and density.
Protein plays a role in weight management; obesity is prevalent among women in their middle ages of 40’s and 50’s. Protein increases the feeling of fullness and when combined with a restricted calorie intake and exercise can lead to body fat loss while maintaining muscle mass.
The importance of protein during pregnancy and breast feeding cannot be overstated particularly protein consumption. Women who are breast feeding need nearly 2 times the protein as compared with non-pregnant non-nursing women.
Though diet can and should be the primary source of protein, supplementation should not be shunned. Especially when there are products like NRoute’s Super Whey which not only fills the gap in a lady’s daily protein requirement but also provides magical curcumin accentuating the impact of protein on heart health, joint health along with being a mood stabilizer.
You have come a long way lady and have a long way to go, let Super Whey be your companion all along.