Protein Intake - How Much Protein Should Women Eat Per Day?
Daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.
And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein and how much of it you eat per day becomes even more important. We women are not aware of the daily intake of the protein we need furthermore; there’s no awareness of the nutrition. Hence; we are still struggling with our fitness goals.
Few nutrients are as important as protein. If you don’t get enough through your diet, your health and body composition suffer.
You need protein for your muscles, bones, and the rest of your body. Exactly how much you need:
- Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
An adult women need about 0.4 grams of protein per pound of body weight, active women need between 0.4 and 0.6 grams per pound and athletic women who are trying to build muscle need 0.6 to 0.9 grams per pound.
If you weigh about 130 pounds i.e. 59 Kgs, those guidelines mean you should aim to eat between 52 and 117 grams of protein per day, erring toward the high end of the range if you’re extremely active and have a goal of developing more muscle mass.
Few Things To Know About Protein Intake
Not everyone needs the same amount of protein in a day. Women typically need less than men because they tend to be smaller and have lower percentages of muscle mass.
Getting enough protein helps women build and maintain muscle mass and bone strength, manage hunger and potentially aid weight loss and weight maintenance. Elderly women, pregnant women and women who are very active need more protein than sedentary women.
What Happens When You Eat Too Much Protein
One common effect of eating more protein than you need is weight gain. Excess protein comes with excess calories, after all. In some people, following a high-protein diet for an extended period of time may increase the risk of diabetes, kidney damage, osteoporosis, heart disease or cancer. People who already have compromised kidney function are especially at risk.
Choosing The Healthiest Source Of Protein Intake
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Apart from protein, you might also want to think about what else you’re getting from protein-rich foods.
For instance, to limit saturated fat, you’d want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.
If you’re trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s.
If you need to get more fiber, look to beans, vegetables, nuts, and legumes.
If you’re watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.
How Much Protein Intake A Woman Should Have
If You Are An Active Person
That means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Consider eating 1.2 to 2 grams of dietary protein per kilogram or about 0.5 to 0.9 grams per pound of body weight each day.
That amount is best for rebuilding muscle tissue, especially if you do a lot of high-intensity workouts, research suggests.
When You Are Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger.
When you bring protein to about 30% of your daily calories, you’ll naturally eat less. While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat.
Cut back on refined carbs to balance out the extra calories from adding protein.
If You Are A Middle-aged Women
Eating more protein as you get older may help you maintain muscle and ward off osteoporosis so you feel stronger and you are more functional.
Eating 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight were better able to rebuild and retain muscle after only four days, compared with control groups eating the RDA.
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