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The Mother of all Questions— how much protein really is necessary? There are thousands and thousands of conflicting opinions regarding the perfect intake of protein for women. However, in order to really understand the importance of how much protein we should consume, I think it’s necessary to first know the basics of what it really is and why it is so important. Don’t worry, I won’t get too scientific!
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Protein 101
Simply put, protein is a complex molecule made up of amino acids. The human body has 21 amino acids that are divided into two categories: essential and non-essential. Essential amino acids are those amino acids that the human body is no longer able to make and must thus gather from food. This is why our diets become so important guys!! It is what we eat that allows us to acquire all the fundamental nutrients our bodies need.
So why do we need amino acids?
Amino acids are responsible for a wide number of things: from forming cell membranes, to making neurotransmitters, to immune health, to hormone production, to forming muscle. In general, the amino acids that make up protein serve to create, develop and repair human tissues- which is why they are so important. If we don’t receive all of our essential amino acids, our bodies resort to muscle tissue to obtain and adjust the deficiency. Therefore, we start losing muscle… the exact thing we strive to build up every day!! And that is just the beginning— a shortage in essential amino acids can cause fatigue, decreased immune response and a number of mental effects such as increased levels of anxiety and stress. Oh myyy…
Protein for Women: So how much is this magic number?
The general rule of the thumb is that sedentary adults should be consuming at least 0.8 grams of protein per kilo (2.2 lbs) of your body weight. This is the official RDA (recommended dietary allowance) put forth by the World Health Organization and the National Academy of Sciences. Keep in mind that intake should vary between men and women. As a general rule, athletic women should shoot for 1 gram per kilo body weight. So if you weigh 140 lbs, you should be consuming (140/2.2)= 64 grams every day. That’s a lot of protein! Below I have listed the amount of protein sources needed to achieve 68 grams (a little more than 64). And we are not even considering all other fundamental components of a diet such as carbohydrates, vitamins, and so on!!
1 large Egg: 6 grams
1 6oz Greek Yogurt: 18 grams (who ever knew greek yogurt had so much protein???!)
½ cup Chick peas: 7 grams
1 tbsp Peanut butter: 7 grams
3oz Salmon fillet: 22 grams
1 cup Soy Milk: 8 grams
**Please note that some of these foods contain high levels of cholesterol and/or fat. A diet that repeats this exact program every day could eventually cause excessive cholesterol and affect your health. The bottom line is to always mix your diet up, keeping it balanced, allowing yourself access to all food groups. If one day you had food high in cholesterol, then try to abstain the next day.
Remember, this is a rule that only sticks if you are not following a weight-training program aimed at building muscle. When trying to build muscle, your protein intake should increase in order to keep up with the growth of muscle you are working out for.
A benefit to keep in mind for people who are striving to lose weight is that protein keeps you full longer. Because it affects the release of leptin (an appetite-regulating hormone). A diet high in protein will keep you from regular visits to the pantry…yayyy!
Is the amount of protein the only important element?
Actuallyyyy, no. Couldn’t be that simple right?! You can be consuming 200 grams a day, but if that particular protein source doesn’t contain all essential amino acids, your body will still experience a deficiency. The best way to avoid this deficiency is to combine different protein sources throughout the day, in order to guarantee access to all nine essential amino acids.
Want a quick CHEAT SHEET you can hang on your fridge? Click below to receive a FREE list of major protein sources and their amounts per serving to help keep track!
The origin of protein sources
A last consideration on origins. There are proteins that originate from animals and others that originate from plants. Animal proteins tend to be complete protein sources— meaning they contain all 9 essential amino acids (it depends on the specific source; red meat is a complete protein source). Plant proteins on the other hand tend to be lacking in certain amino acids such as lysine or methionine. So which is better? Again ladies, balance is key…too much of anything can be harmful as it only gives you one side of the equation.
So that was a lot of information! Sorry for the technical post but honestly, if you get your protein intake down, it’s all down-hill from there.
And what about those protein shakes and supplements? What is the deal with those? I personally do use them, mainly for commodity’s sake. If you would like to read about the pros and cons of supplement-use, check out my post here Protein Shakes: Good or Bad?
I hope this post was informative and I wish you guys luck on your new adventure with your new best friend, protein! It’s not as hard as it seems, and I promise you will feel a difference—not only in your physique, but in your energy and spirit as well!! Until my next post,
Happy Training!
Sources: Genny Smith and Joel Levy. “How Food Works.” DK Publishing. 2017.
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This blog post is intended for general informational and educational purposes only. Please read my full disclosure for further information.
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