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Protein<\/b><\/a>\u00a0<\/span>is a macronutrient, one of three large molecules we get from food and need in large amounts. (The others are fat and carbohydrates.) We need to eat protein to maintain the structure of cells, hair, bones, and connective tissue; for enzymes that digest food; for antibodies that keep the immune system functioning; for muscle strength and muscle mass; and for energy. Each gram of protein you eat provides four calories of energy.<\/span><\/p>\n Protein molecules are made up of smaller components called amino acids. Amino acids link together to make long strands. These strands fold up to make large, three-dimensional structures that do everything from creating structural underpinnings in the body to catalyzing reactions and transporting other molecules within and between cells.<\/span><\/p>\n The body can make some amino acids; others it needs via the diet. The latter are called essential amino acids. There are nine essential amino acids in total, some of which include leucine, methionine, and tryptophan.<\/span><\/p>\n From babies to seniors and men and women, everyone needs to consume enough protein. Compared to men, though, women are more likely to consume a less-than-optimal amount. Make sure you and your female clients know just how important protein intake is. It does much more than aid in muscle growth.<\/span><\/p>\n Bodybuilders love protein. But don\u2019t make the mistake of thinking eating an adequate amount of protein will bulk you up like a heavy lifter. They get those big, bulky muscles from protein\u00a0and\u00a0a lot of hard work.<\/span><\/p>\n Protein is an essential component of muscle tissue. Though, dietary protein will mostly go toward strengthening the muscle mass you already have. Protein in the diet builds lean muscle, the kind of muscle that gives women the bodies many of them crave: slender, tight, and lean.<\/span><\/p>\n Weight loss and maintenance are common goals for female clients. Protein is a crucial part of the diet for many reasons, especially for women seeking weight loss. Protein keeps you full and satisfied for a longer period than carbohydrates because they take longer to digest.<\/span><\/p>\n High protein consumption at breakfast can be beneficial. It helps to minimize cravings for snacks later in the day. It also helps you avoid the dreaded hangry mood.<\/span><\/p>\n Being sick is no fun. To stay healthy, the immune system needs to function correctly. This requires protein. Antibodies, critical components of the immune system, are proteins. Avoiding the next cold going around feels great and helps you stick with your workouts.<\/span><\/p>\n Protein is structural. It provides the basic material for connective tissue, bones, hair, and nails. Bone health and density are essential for women, especially as they age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging. It also keeps hair and nails looking healthy and strong.<\/span><\/p>\n <\/p>\n Signs You\u2019re Not Eating Enough Protein<\/span><\/p>\n Not all women need to closely monitor their daily protein intake. Counting can be helpful if your client has very specific fitness goals or struggles to balance macros or lose weight. For the rest of us, it may just take greater awareness to realize if we\u2019re not getting enough protein-rich food:<\/span><\/p>\n <\/p>\n How Much Protein Do Women Really Need?<\/span><\/p>\n If you follow the government\u2019s Recommended Daily Allowance or RDA for protein intake, you\u2019ll fall short. This protein requirement\u20140.8 grams per kilogram of body weight, or around 48 grams per day for a typical woman\u2014is just 10 percent of your daily calorie intake. Most of your calories would come from carbs and fat with this plan. Technically, it\u2019s enough for anyone who is sedentary, but it\u2019s far from ideal.<\/span><\/p>\n Most people go over the RDA. The average American consumes <\/span>about\u00a0<\/span>16%<\/b><\/a>\u00a0of daily calories in the form of protein. According to the\u00a0<\/span>Protein Summit Report<\/b><\/a>,<\/span> this is not too much, and, in general, Americans eat too little protein. The report states that at least doubling the RDA is recommended and safe.<\/span><\/p>\n <\/p>\n One way to ensure you are getting adequate protein is to count the grams in everything you eat. Different sources have different recommendations, but generally, the minimum is 0.8 grams of protein per kilogram of body weight. For women who are active or trying to lose weight, extra protein is better.<\/span><\/p>\n A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight.<\/b><\/p>\n For a woman who weighs 150 pounds, this means eating between 80 and 136 grams of protein per day. The high end of this range is pretty extreme and only really necessary for any client doing a lot of strength training, preparing for fitness competitions, or who is a serious athlete. Experts recommend you don\u2019t stay in that upper level indefinitely.<\/span><\/p>\n Women and Protein \u2013 Why Getting Enough is Essential<\/span><\/h2>\n
Protein Builds Lean Muscle Mass<\/b><\/h3>\n
Protein is Essential for Body Weight Management<\/b><\/h3>\n
A Healthy Immune System<\/b><\/h3>\n
Supporting Bones, Hair, and Nails<\/b><\/h3>\n
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Women and Protein \u2013 Counting Grams<\/b><\/h3>\n