As women, we often have to juggle many responsibilities, from work to family to personal goals. In the midst of all this, it’s easy to overlook our own health and nutrition needs. But did you know that protein is a vital nutrient that is particularly important for women?
In this blog, we’ll explore why women need protein and dive into the best protein powders for women, including dosage, benefits, and more.
Women and Protein
Women need protein too.
Some people tend to relate protein shakes with big and muscular bodies and wrongly assume that protein shakes aren’t meant for women.
It’s a misconception.
Females don’t have high testosterone levels; hence, they can’t become bulky as men do. Instead, protein can help women preserve their lean muscles, strengthen their bones and help them recover faster post-workout.
Importance of Protein
Protein is one of the most celebrated macro-nutrients when it comes to health and nutrition. It is an essential nutrient that your body needs to function properly. It plays a crucial role in maintaining and repairing tissues, building muscle mass, and supporting the immune system. While protein is essential for everyone, it’s particularly important for women due to several factors, including hormonal differences, body composition, and physical activity levels.
Protein is the building block of all muscles, hormones, and enzymes. Therefore, it must be a part of an everyday diet, especially if you exercise.
Protein & Calories
Every gram of protein we eat provides 4 calories.
Some top protein-rich foods are eggs, meat, chicken, seafood, pulses, legumes, dairy, nuts, soybean, green peas, broccoli, and seeds.
In addition, protein powders are a super healthy and convenient way to make your diet protein-rich.
Protein Requirements for Women
The Indian Council of Medical Research (ICMR) has provided women with the Recommended Dietary Allowance (RDA). Still, if you engage in regular physical activity, your dietary requirements may differ based on the duration and intensity of your exercise.
- Adult women: 46 grams per day
- Pregnant women: 56-68 grams per day
- Lactating women: 59-63 grams per day
If you have pre-existing medical conditions such as diabetes, liver, or kidney disorders, it is recommended that you seek advice from a doctor before consuming protein powders.
Benefits of Protein for Women
These are some reasons why protein is necessary for women –
1. Promotes Muscle Health
Lean muscle tissue plays a crucial role in increasing metabolism and the body’s ability to burn fat. For the optimal functioning of this process, consuming protein is essential, which helps build lean muscle mass. The breakdown of protein in the body provides amino acids that repair muscle tears and strengthen them. According to studies, protein supplements, when consumed along with adequate training, can enhance muscle mass.
Protein plays a vital role in weight loss and improving body composition. It aids in maintaining healthy body weight by increasing metabolism, reducing appetite, and lowering calorie intake. Protein shakes are an excellent choice to satisfy mid-meal cravings and keep you feeling full for longer.
3. Strengthen Bones
Research studies have indicated that osteoporosis, a condition marked by low bone density and deterioration of bone mass, is widespread in India. According to statistics released by the Indian Society for Bone and Mineral Research (ISBMR), the prevalence of osteoporosis ranges from 8% to 62% in Indian women across various age groups. Apart from vitamin D and calcium, protein is also essential for increasing bone mineral density and reducing bone loss rates, as it is a significant constituent of bone tissue.
4. Promotes Nourished Hair, Nails, and Skin
The most abundant protein in our body is collagen, which is responsible for joint mobility and tight skin. However, collagen production decreases significantly as we age, making it a crucial nutrient for women. Insufficient protein intake can also result in thin nails and hair loss, as keratin protein is essential for strong and healthy nails and hair.
5. Keeps Immune System Healthy
Maintaining a robust immune system is crucial for good health. Antibodies, which are the primary components of our immune system, are proteins. Inadequate protein intake can weaken our immune system, making us more susceptible to infections and diseases. Therefore, consuming sufficient amounts of protein is essential to support immune health.
Signs of Protein Deficiency
These are the signs that every woman must not overlook as they could indicate protein deficiency.
Protein deficiency can lead to muscle loss in women, as the body may break down muscle tissue to obtain the necessary amino acids for other essential functions. Inadequate protein intake can also impair muscle recovery and growth, crucial for maintaining muscle mass. Therefore, it is essential for women to consume adequate amounts of protein to prevent muscle loss and maintain muscle health.
Difficulty in losing weight
Difficulty in losing weight can be a sign of protein deficiency in women. Protein plays a crucial role in weight loss by increasing metabolism, reducing appetite, and lowering calorie intake. Inadequate protein intake can lead to difficulty in losing weight, as the body may break down muscle tissue to obtain the necessary amino acids, resulting in a slower metabolism and fewer calories burned.
Hair fall can be a sign of protein deficiency in women. Protein is essential for the growth and maintenance of hair, as hair follicles require a constant supply of amino acids to produce new hair strands. Inadequate protein intake can lead to weak and brittle hair, more prone to breakage and falling out. Therefore, consuming sufficient protein is essential for women to maintain healthy and strong hair.
Thin and Brittle Nails
Thin and brittle nails can be a sign of protein deficiency in women. Protein is essential for the growth and maintenance of nails, as nails require a constant supply of amino acids to produce new cells. Inadequate protein intake can lead to weak and brittle nails that are more prone to breakage and peeling. Thus, make sure to have an adequate amount of protein for healthy and strong nails.
Dry skin can be a sign of protein deficiency in women. Protein is essential for maintaining the skin’s elasticity and moisture balance. Inadequate protein intake can lead to a decrease in collagen production, resulting in dry and dull skin. Additionally, protein deficiency can impair the skin’s ability to repair itself, leading to slower wound healing and an increased risk of skin infections.
Thus, consume sufficient protein to maintain healthy and moisturized skin.
Fatigue and Weakness
Fatigue and weakness can be signs of protein deficiency in women. Protein is essential for maintaining muscle mass and strength, which play a crucial role in physical performance and energy levels. Inadequate protein intake can lead to a loss of muscle mass, resulting in fatigue and weakness. Additionally, protein deficiency can impair the production of hormones and enzymes that regulate metabolism, leading to decreased energy levels. Make sure to consume protein properly to maintain physical performance and energy levels.
Protein is an essential nutrient that plays a crucial role in the growth and maintenance of tissues, including bone tissue. Bone pain is associated when the protein deficiency is severe and leads to a condition known as osteomalacia, which is a softening of the bones due to a lack of minerals like calcium and phosphorus.
Many potential causes of bone pain in women include osteoporosis, arthritis, hormonal imbalances, and injuries. If you are experiencing persistent bone pain, you must talk to your doctor to determine the underlying cause and develop an appropriate treatment plan.
A lack of protein in the diet can weaken the immune system, making individuals more susceptible to infections. However, other factors such as poor hygiene, stress, lack of sleep, and chronic illness can weaken the immune system and lead to frequent infections.
These may include practicing good hygiene, getting enough sleep, reducing stress, staying hydrated, and eating a well-balanced diet that includes adequate protein and other essential nutrients like vitamins and minerals.
Increased sugar cravings
Increased sugar cravings are not typically considered a direct sign of protein deficiency in women. However, a diet lacking in protein can lead to fluctuations in blood sugar levels, which may contribute to sugar cravings.
Brain Fog and Mental Confusion
Protein is essential for producing neurotransmitters, which are the chemical messengers in the brain that regulate mood, cognition, and other mental functions. A lack of protein in the diet can reduce the production of neurotransmitters, which may contribute to symptoms of brain fog and mental confusion.
It is essential to speak with a healthcare professional to determine the underlying cause of these symptoms and develop an appropriate treatment plan.
The Best Protein Powder for Women in 2023
Let’s have a look at some top-selling Nutrabay protein powders for women.
- Nutrabay Pure Whey Protein Concentrate
- Nutrabay Gold Whey Protein Isolate
- Nutrabay Pure Pea Protein Isolate
- Nutrabay Pure Soy Protein Isolate
- Nutrabay Wellness Vegan Plant Protein
If you are a fan of raw whey protein, go for this protein supplement. It contains pure and minimally processed cross-flow microfiltered whey protein concentrate without artificial additives.
This protein supplement is ideal for those who prefer minimally processed whey protein with 100% purity. It is sourced from high-quality cross-flow microfiltered raw whey, free from artificial additives and flavors, providing all the essential nutrients your body requires.
Nutrabay Pure Whey Protein Concentrate is available in a variety of delicious flavors, including:
It is easy to mix and can be added to water or milk for a convenient and tasty protein shake.
Another top-notch whey protein for women to consider with high protein and minimal fat and carb content. It provides 25 grams of high-quality whey protein per serving and is perfect for those aiming to shred, lose fat and build a lean physique.
It is minimally processed and provides 100% purity, making it an excellent choice for individuals who prefer natural and pure supplements.
High-quality cross-flow microfiltered raw whey, free from any artificial additives or flavors, provides all essential amino acids and digestive enzymes required by your body, ensuring that the whey protein concentrate delivers maximum nutritional benefits, helping you achieve your fitness goals effectively.
The Nutrabay Gold Whey Protein Concentrate is available in a wide range of delicious and lip-smacking flavors, making them a tasty and enjoyable addition to your daily diet.
This plant-based protein supplement offers 25 grams of pea protein and is free of artificial additives. It is hypoallergenic, made with natural ingredients, non-GMO, and contains no harmful substances.
This vegan protein powder is an excellent choice for women who depend on soy protein to meet their daily protein requirements. Its impressive amino acid profile is beneficial for both muscle gain and weight loss. This protein powder is lactose and gluten-free, with 26.2 grams of pure soy protein per serving and no added sugar.
Nutrabay Wellness Vegan Plant Protein is an excellent protein powder option for women focused on weight loss. It is a plant-based protein that contains a blend of peas, brown rice, and other health-boosting ingredients. It also includes superfoods such as moringa, flaxseeds, spirulina, and a range of vitamins and minerals. This combination provides a comprehensive nutritional profile supporting weight loss goals while promoting overall health and wellness.
Protein isn’t just a nutrient; it’s a powerhouse of goodness that women need to thrive. It helps maintain muscle mass, nourishes hair, skin, and nails, balances hormones and boosts immunity. And with the help of protein powders, women can easily meet their daily protein requirements and achieve various health goals, be it weight loss, muscle building, or hormonal harmony. However, choosing the suitable protein powder is crucial, considering factors like individual health needs, timing, dosage, and ingredient quality. By incorporating top-notch protein powders into their diets, women can unlock a whole new level of health and wellness that lasts a lifetime.