What’s the first thing that comes to mind when you think of protein powder? Big muscles? The gym? A guy thing? Protein powder is a popular supplement that’s usually associated with men loosing or gaining weight, building muscle or improving athletic performance. As quiet as kept, women use protein powder as well for a number of benefits, that don’t stop at the gym.
Protein is a macronutrient, next to carbohydrates and fat. It makes up most of our body weight after water and is primarily responsible for the development and growth of our body’s tissues. When protein is ingested, it is broken down into 20 amino acids, all of which create calculated “chains” that carry out specific functions in the body.
Protein is a major source of building material for the hair, skin and nails, including internal organs like the heart and brain. It is needed for the regulation of hormones that control sexual development, growth and rate of metabolism. Proteins are also enzymes, which are essential for digestion, cellular energy, tissue/organ repair and brain activity.
Many women use protein powders to assist in weight management, bone health, immune function, muscle recovery and strong hair, skin and nails. A deficiency in protein can result in rapid muscle wasting, weight loss, slow wound healing and an increased risk of infection. In the West, protein deficiency occurs too, emphasizing the need for sufficient daily intake despite prevalence in third-world countries. Women need 46-50g of protein daily, while pregnant women require 60g for optimal health and body function.
In this article we will discuss the benefits of protein supplements for women.
Protein Powder Benefits for Women
We women can get so busy. Between personal, work, home and family responsibilities, time can become a very precious commodity. This is where protein powder comes in to fill the missing pieces of a meal. Protein shakes are an easy and satisfying snack for busy days. Taking less than 5 minutes to prepare, protein powders can be mixed with water or combined with fruits, greens and healthy fats for a more filling snack or meal replacement. Protein powder can also be added to baking recipes. This helps to balance blood sugar levels and limits snacking throughout the day due to its satiating effects.
Plant Protein for Vegan Women
Plant protein is a great option for vegan woman. Complete proteins benefit any diet, but they’re particularly helpful for vegans trying to create balanced meals with all essential amino acids. Complete proteins, found in meat and dairy, contain all 20 amino acids, which are not always present in plant-based foods. Some amino acids are in legumes, while others are in grains. Combining legumes and grains creates complete proteins during meals. Complete vegan proteins include spirulina, peas, goji berries, quinoa, soybeans, and plant protein powder. Noo-tropics vanilla plant protein shake blends pea protein with superfruits, offering a tasty meal replacement or snack.
Benefit of Protein Shakes for Women
Protein powder can be beneficial for women aiming to lose weight, gain muscle, or tone up. Whey protein keeps you satiated, aiding weight loss. This means you stay full longer while keeping cravings at bay. As previously mentioned, protein contains 20 amino acids. Three of these (leucine, isoleucine, and valine) form BCAAs, or branch chain amino acids. BCAA powder targets muscle growth and tone during resistance training, while protein powders provide BCAAs and amino acids like L-glutamine for muscle recovery. Protein powder can be taken as a pre or post workout, depending on your individual goals.
All in all, protein contributes to immune regulation, enzymatic functions and assists with weight management and muscle building. Protein powder accelerates body goals, while this macronutrient significantly impacts our daily biology.
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