Values Of Proteins For Women
Most women don’t know how much protein they need for optimal health, or how to include the best protein in their diet. On an average, women require approximately 46 grams of protein every day. Pregnant and lactating mothers need even more protein, up to 71 grams every day. It is recommended that between 17 and 21 per cent of women’s total calories should be in the form of proteins.
Protein consumption plays a key role in the muscle-building process. As important as it is to eat healthy fats and carbohydrates to feel energetic, it is even more important to eat proteins for tissue repair and growth. Unfortunately, women still refrain from consuming enough levels of protein. Listed here are a few points as to why it is important for women to keep a check on their protein consumption.
How Protein Helps
- Building Blocks Of Muscle :
In general, people eat a well balanced meal that includes the right amount of proteins but it is also important to have a meal that includes all the nine forms of amino acids. These are available in eggs, soy, fish, dairy products and meat. Small quantities of amino acids are also present in vegetables, wholegrains, fruits and vegetables but they need to be added to other foods to enjoy a complete meal. Dietary protein provides the building blocks of muscle tissue as well as the materials needed for hormones and neurotransmitters.
- Increases Energy Levels And Appetite :
It is important to increase the amount of protein ‘n your food if you are tired all the time, Contrary to carbs, it takes much longer to break down and digest proteins. This means, that you will not feel hungry soon after eating, making it easy to maintain body weight.
- Helps Burn Calories :
lf 100 calories of protein is consumed, at least 30 calories is burned during the process of digestion as the body uses more energy to bum protein than for fats and carbs. Therefore, those who eat protein rich foods reduce their weight more easily compared to those who consume less protein.
- Prevents Loss Of Muscle :
Every time you work out at a gym. muscle tissues are broken down. Muscle tissue is in fact built at home. To do that, however, you need enough fuel. Once enough consumption of proteins take place. the damaged muscles are repaired by amino acids and they become stronger.
- Promotes A Stronger Immune System :
Besides all the above mentioned health benefits, protein boosts the immune system as well. They contain glutathione, a tnpeptide that helps strengthen the immune function.
|Life Stage||Protein Requirement (g/day)|
|Female||55 – 60 grams|
|Pregnant Women||55 – 78 grams|
|Lactating Mothers (0-6 months)||55 – 74 grams|
|Lactating Mothers (6-12 months)||55 – 68 grams|
|Elderly Women||55 – 60 grams|