Sat. Jul 31st, 2021

Protein intake for women per day: How much protein should a woman consume?

Protein is a very important macronutrient for general health, but it is even more so for athletes and gym lovers. Women’s protein needs change during different stages of their life, especially if they exercise, are pregnant, on a diet or breastfeeding. The recommended daily intake of protein for women is about 0.8 g of protein per kilogram of body weight. Due to daily stress and works, women lack of essential micronutrients. Women support protein supplement ensures that women can meet their daily protein intake. This supplement reduces menopause and menstrual symptoms, reduces mood swings, skin health, and supports great health, immunity and energy.

What are proteins?

Protein is one of the 3 macronutrients: protein, carbohydrates and fat. Macronutrients are essential for health and provide us with energy in the form of calories. Proteins are made up of 20 amino acids, known metaphorically as building blocks. Each type of protein contains a different combination of amino acids and performs different functions in the body.

Why do we need protein?

Proteins are part of each and every cell in our body and are necessary for growth and development, also for the daily functions of the body. Proteins are essential to perform many functions in the body, such as the circulation of blood and oxygen through the body, the production of enzymes that help digest and absorb food, and the regulation of hormone levels. During intense physical exercise, small micro-wear and tears are produced in the muscle tissue that requires dietary proteins for their correct repair and subsequent growth. 

Protein benefits for women

A woman’s body has a naturally lower percentage of lean mass and higher fat mass than a man’s, and increasing protein intake can help protect lean mass even during a low-calorie diet or exercise intense. Protein is a key nutrient for maintaining good health during pregnancy and breastfeeding, and maintaining muscle mass during aging also helps protect bones.

Protein for weight loss

The adequate amount of protein for a sedentary woman is 0.8 g per kilo of body weight per day, but studies show that increasing protein intake between 1.2 and 1.6 g/kg of body weight per day helps lose weight. The most important factor in losing weight is maintaining a negative caloric balance, and increasing your protein intake during a caloric deficit will help preserve muscle mass and lose weight.

Protein to maintain weight

If your goal is to maintain your weight and muscle mass, it is best to consume between 0.8 and 1 gram of protein per kilogram of body weight per day. But if you are an athlete or do regular exercise, it is better to choose for the highest amount. A slightly higher intake of the RDI provides an extra supply of protein.

Protein to gain muscle

The recommended protein intake to gain muscle mass is between 1.2 and 2.2 grams of protein per kilogram of body weight per day. This amount helps with muscle recovery and development. But it is also important to maintain a calorie intake generally adequate to maintain a caloric surplus. Training hard and eating enough protein won’t help you gain muscle mass if you don’t consume enough calories overall.