Everything you need to know about why protein is important for women
What exactly is protein?
Proteins are made up of many building blocks which are known to have loads of amino acids that our body needs for the growth and maintenance of our cells and tissues. These help the body grow, repair muscle tissues, organs and skin.
Protein gets digested into amino acids that are absorbed by the small intestine and distributed throughout the body. Cells take what they need and rearrange amino acids to make new proteins or repair older ones.
Protein is necessary for many things. Whether you want to lose weight, gain muscle, recover from a tough workout, feel more satiated at mealtime or simply maintain good health, it’s important to get adequate amounts of healthy protein.
Proteins are of two types
Some of these amino acids can be produced by the body and are called non-essential amino acids, while some cannot be produced by the body and we need to get them from our foods. These are called the essential amino acids.
Our bodies are made up of thousands of different proteins, each with a specific function. They make up the structural components of our cells and tissues as well as many enzymes, hormones and the active proteins secreted from immune cells.
As protein is essential for cell and tissue growth, adequate intake of protein is particularly important for women during periods of rapid growth or increased demand, such as childhood, pregnancy and breastfeeding.
Protein plays a key role in helping to repair and strengthen muscle tissue after exercise. Although protein is critical for building muscle, to maximize the benefits it should be considered in the context of the whole diet, which includes the right amount of carbohydrates, fats, vitamins and minerals.
When you exercise your muscles use glycogen as a fuel to provide you optimum energy. This results in partial depletion of glycogen from your muscles. Some of the proteins in your muscles also get broken down and depleted, especially when you do strength training. After you workout, your muscles try to replenish these stores within 30-45 minutes of workout. That is the reason why you should eat after a workout so that muscle recovery happens quicker and less wear and tear of muscles occur. This ultimately leads to muscle growth, which is our main goal.
Do you know how much protein you need in a day?
That depends on your weight, height and activity level. If you are working out regularly, the common recommendation for gaining muscle is 0,7-1 grams of protein per pound of bodyweight or 1,5-2 grams of protein per kg.
For women, protein provides the basic material for connective tissue, bones, hair, and nails.
Bone health is definitely a concern that most women share, basically strong muscles make for strong bones, and for that you need protein. Bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging.
Protein gives you fullness and because protein takes longer to digest than other macronutrients you’re going to feel full for longer
Protein is essential for healthy hair, skin, and nails because they’re MADE from protein. More specifically, they’re all made from a structural protein called keratin. Because keratin is made of protein you need to give your body the right building blocks in order to keep making it.
Eating enough protein to meet our bodies’ requirements is important for many body functions. Here are some protein rich foods which we can includes in our diet -Meat, poultry, fish, eggs, tofu, Legumes, nuts, nut butters, seeds, seed butters, milk, cheese, cottage cheese, soy beverages, yogurt, Whole grain breads, rice, pasta, quinoa, barley.
Every woman needs protein, no matter what stage of life you’re in or what your goals are. If you want to improve your overall health and look and feel amazing, protein is your best friend.
Source: Times Food