Women and men have different protein demands. To replenish the body, increase recovery, and boost energy, to build muscle. Active women require more protein than you might expect. What is the best protein powder for women who demand more from a powder and less of the additives?
How Much Protein do Women Need?
Protein is essential for active women. The FDA recommends that people consume about 50 g of protein per day based on a 2,000-calorie diet. Most Americans have no problem reaching their daily protein intake goals per day, but that the average American isn’t as active as athletes and bodybuilders.
Active women need protein to build muscle. The best way to determine how much protein women active need, there is a simple formula to figure it out.
The average woman requires about 0.36 grams of protein for every pound of her body weight. Women who want to build muscle should at least double that number. If you are a 120-lb woman:
AVERAGE protein calculation: 0.36 x 120 lbs. = 43 g of protein per day
BUILD MUSCLE protein intake: 0.75 x 120 lbs. = 90g to 100+ grams of protein per day
When deciding how much protein you need, you need to consider your age, your activity levels, your gender, AND your food lifestyle. Yes, your food lifestyle. Many of the recommendations assume women are already getting their protein from eating a largely animal-based diet. That is not the case for a lot of people. If you don’t eat red meat or any other animal meats, you don’t consume eggs or legumes, or you have a restrictive diet, women need to supplement their protein intake with a protein powder. Fortunately, powders can be added to so many meals and treats that you don’t even realize it’s good for you.
Why Do Women Need Protein?
Women need protein for many reasons. Protein is essential for building muscle tissue and repair damaged ones. It also promotes healthy skeletal and strong organ function. But for women, there are added benefits, as they will likely suffer from osteoporosis as they age or try to get rid of excess body fat. Protein also makes you feel fuller longer.
Unfortunately for many women, they think they are too busy to eat on the go. Thirty-one million Americans skip breakfast in the morning – that’s about 10 percent of the American population. But lunch isn’t the only meal Americans skip. When they get to work, about 29 percent of Americans opt to work through lunch instead of take a lunch. The dangers of skipping meals stretch from tiredness at work to nutritional deficiencies. If you are active, it can also mean poor performance, limited muscle gain, longer recoveries, and even high body fat. Yes, skipping meals can have the opposite effect of your intended body composition goal. Women especially should increase protein intake to maintain a lean body and lean muscle, not starve itself of the protein and other nutrients it needs. One way to add protein without skipping meals is with easy protein snacks and tasteful protein powders that can be consumed as a meal or added to a meal.
Ways to Add Protein to Your Diet
The best way to boost protein is to get it from your food. Protein-packed foods range from nuts and vegetables to meat on the dinner plate. For some, however, especially female athletes, bodybuilders, and women with active lifestyles, getting that protein can be tough on the go. Common sources of protein are all over the grocery store. You probably have a bunch of these in your fridge now.
Dairy items with lots of protein in them include cottage cheese with about 14 grams of protein in a ½ cup serving. Greek yogurt has up to 23 grams of protein, but new protein-heavy products on the market boost it up to nearly 30 grams. Two-percent and whole milk are also loaded with protein. If you want a sweet treat that helps you reach your daily protein goal, frozen Greek yogurt is a must.
Meats and Fish
Of course, the biggest protein-pounder is red meat. Steak, jerky, burgers, roast beef, corned beef are all excellent sources of protein. If fish is on the menu for dinner, swap out the fish sticks for protein heavyweights such as yellowfin tuna with as much as 25 grams of protein. Tilapia, canned tuna, sardines, halibut and salmon are good too. You can expect at least 20 grams of protein in each. If you are pollo-ovo, add a chicken breast or eggs to your daily meal plan for the added protein benefits. If you are feeling really adventurous, order the octopus next time you are out. Twenty-five grams of protein will help you reach your goal.
Snacks and Vegan Options
Quick protein-rich snacks include peanut butter, almonds, cashews, walnuts, edamame, and bean chips. If you are a vegetarian or vegan, add tofu, lentils, navy beans, black beans, quinoa, peas, spinach beets, oatmeal, and wheat germ to your meals for a protein kick.
Protein powder is best for active women and working women who need an extra protein boost but struggle to achieve proper protein intake throughout the day. A whey protein blend, such as WheyXX protein powder, is loaded with the nutrients women need, and it tastes good, too. You can’t argue with flavors like birthday cake and blueberry muffin. Plus, protein powders are a delicious – and portable – way to add as much as 25 grams of protein in a single scoop serving.
Wait! Read This Before Adding Protein
I have made recommendations for adding protein to your diet, but that comes with a word of caution. Just because it says ‘added protein,’ doesn’t mean you should eat it. Often, everyday food items are told with new labels that tout their protein-packing potentials. It is important to read labels and to avoid unnecessary fat, sugar, and sodium for the sake of adding protein.
When you choose Greek yogurts, opt for ones with lower sugar levels. If you are in the mood for a smoothie, watch what you drink, as many are loaded with sugar as well. You might as well make a smoothie at home with plain Greek yogurt, frozen fruit, spinach, almond butter, and protein powder.
What Makes a Good Protein Powder for Women
When choosing protein powders, women know some are great and some are loaded with unnecessary extras. A good protein powder offers more than protein; it delivers a shot of nutrients that are good food muscle recovery and muscle whole body health. Good protein powders for women encourage positive nitrogen balance for continuous muscle gain.
Nitrogen balance is also referred to as N-Equilibrium.
N-Equilibrium: Nitrogen in + nitrogen out.
When you are in balance, you are not gaining or losing protein in the body. If you lose more protein than you intake, you are in negative nitrogen balance. Negative nitrogen balance can affect everything from metabolism to the loss of muscle mass. This is problematic for athletes and bodybuilders. The goal is to be positive nitrogen balance.
Nitrogen balance occurs when you have more protein in the body than you are losing. The benefits of positive nitrogen balance include overall muscle building health and recovery.
There is more to a good protein powder for women, however. Remember, the goal for using protein powder is muscle health, recovery, and injury prevention. with that said, a good protein powder for women would have low cholesterol, saturated fat, and fewer sugars. It would have more potassium, calcium, and fiber.
Which Protein is Best?
Natural protein is always the way to go, but you also need a product that offers more benefits with fewer ingredients. Finding the best protein for you really comes down to your needs. In some cases, whole foods don’t offer as much nutritional value as protein powders do, as the powder can pack a bigger punch for your needs. If you are vegetarian, vegan, or lacto-ovo, consider that when shopping. The types of proteins in popular protein powders are:
- Whey protein
- Hemp protein
- Rice protein
If you are a vegan or vegetarian, you will want to avoid egg and casein proteins. You should also avoid casein and products with milk ingredients if you are lactose intolerant. Hemp and rice proteins are not as common, and because they are specialty proteins, they can come with a larger price tag. Whey protein has been shown to be one of the more universal protein options. It has added nutritional benefits such as fiber and essential amino acids.
How to Add Protein
You know where to find your protein, now you have to figure out how to incorporate into your daily routine. Adding WheyXX protein powder for women is easy when you stick to a plan. The best plan of attack is to spread your protein over 4 to 6 meals per day. The nice thing about protein powder is its universality.
There are three ways you can enjoy protein throughout the day without getting burned out.
Enjoy whey protein powder in a smoothie. All you need is a blender, ice, your favorite ingredients, such as almond or peanut butter, fruit, Greek yogurt, and leafy greens, and of course – your protein. All you need is one scoop per smoothie. A little goes a long way. Plus it leaves more for the rest of your meals. Combine your favorite ingredients with the ice and powder, blend for 30 seconds, and enjoy. You can also enjoy a protein-rich smoothie without the added ingredients. Simply put a scoop of protein, your favorite beverage, and a few ice cubes in the blender. The smoother or creamer you want your protein shake, the more yogurt or milk you would add. Remember though, if you have a milk sensitivity, you are better off choosing water or your favorite drink.
Drinking protein on the go? Shake your drink while you are at work, preparing for a workout, or after you have blown it away at the gym. Fill a 6-8 oz. shaker bottle with water or your favorite beverage and one scoop of the whey protein. Twist on the lid, shake, and sip on the go.
The fastest way to get your protein on the move is to stir it in a glass with your meal. All you need is a glass of water or your favorite beverage and a scoop of protein. Stir and drink. In fewer than 30 seconds, you can boost your recommended protein for the entire day.
When women choose protein powders, they must consider their nutritional demands, protein requirements, and other health issues. Commercial products that are high in sugar defeat the purpose of your mission. If you feel like you are getting burned out on the same taste, mix up your protein routine with fresh fruit, coconut, nuts, and yogurts. You should also experiment with protein powder flavors. If you choose the WheyXX birthday cake one day, flip to the blueberry muffin the next. The important part about protein shakes for women is that they get the job done.
Find out more about WheyXX protein powder for women to kickstart energy, build lean muscle, control weight, expedite recovery, and improve health overall.