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Is Whey Protein Good for Women or not!

Is Whey Protein Good for Women or not!

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Whey proteins are suitable for the health of women. Most of us know that protein is a significant macronutrient our body requires. We need protein for various things in our body. Proteins help build and repair tissue by producing hormones and enzymes to strengthen muscles and maintain a healthy immune system and muscle mass. The requirement of protein varies from person to person. It also depends on factors such as age, the activity level we perform, our reading habits and our health conditions.

Everyone must consume enough protein. Everyone should consume protein, from kids to older adults and men and women. However, women consume less than the optimal amount of protein they need daily; therefore, it is essential for women to know the importance of protein intake because it not only helps reduce weight but does much more.

If you want to know in detail about whey protein and its benefits, etc., please read the article written below till the end to get a clear idea about what whey protein is.

Understanding Whey Protein

There are two types of proteins present in milk: whey and casein. Both of these proteins are a byproduct of cheese production. But whey is relatively better at maintaining your health among these two proteins.

There are around 20 amino acids, out of which nine are essential. Our body uses these nine essential amino acids to make proteins, the building blocks of every cell, tissue and organ. Whey contains more branch chain amino acids and essential amino acids, which help reduce the exercise setting, improve endurance power and increase lean muscle mass. It also helps reduce muscle damage and strengthens our immune system.

Whey Protein

Our body cannot synthesize the essential amino acids present in whey protein; therefore, we must take these essential amino acids from our diet. Foods like meat, dairy, eggs, nuts, soy and beans are excellent sources of proteins. Therefore, if someone incorporates these foods into their regular diet, it can make a huge difference.

One of the best ways to ensure a healthy protein intake is by adding safe supplements to our diet. We can add whey protein for 2-hour morning smoothies or milkshakes, etc. It also works great in baking recipes such as pancakes and flapjacks. 

Typical Ingredient Composition of Whey Proteins

Whey Components

Whey Powder

Whey Protein Concentrate

Whey Protein Isolate

Protein

11% to 14.5%

25% to 89%

90% +

Lactose

63% to 75%

10% to 55%

0.5%

Milk Fat

1% to 1.5%

2% to 10%

0.5%


Bursting Misconceptions and Myths about Whey Proteins

Before going deep into the benefits of whey protein for women, we must dismiss some myths and misconceptions about taking this supplement in our routine life:-

Myth1: Whey Protein will make Women Bulkier

One of the most common misconceptions around the world of fitness is that consuming whey protein will make women look bulkier. Many people believe that this supplement is strictly for the use of men, bodybuilders or athletes. Therefore, those women who consume it will gain muscle mass, which means they will not be able to achieve that lean and toned body that women want.

But in reality, this myth is far from the truth. Women do not produce as much testosterone, the primary hormone responsible for muscle growth, as men do. Therefore, even a high protein intake will bulk up women less than men. The development of muscle in women is lean and toned rather than bulky, making them look more appealing.

Also, according to a study published, whey protein supplementation and resistance exercise can help improve the synthesis of muscle protein and promote the growth of lean muscle mass, which is what most women want.

Myth2: Whey Proteins are Not needed if you are eating a healthy diet

There is another myth about the need for whey protein for women: you are consuming a healthy diet, and then you don't know what whey protein needs. Although a balanced diet provides us with all the necessary proteins, it is difficult to achieve the daily protein requirement, especially when you have a busy lifestyle and dietary restrictions.

According to a study, protein supplements like whey are effective in muscle recovery and post-workout growth.

Myth 3: whey protein is not suitable for the health of women

Despite the common misconception whey protein is not bad for women's health. Most concerns about the gain of weight gain, hormonal imbalance and kidney damage are part of the misinformation available about the usage of whey protein for women.

Contrary to this belief, several studies have shown the positive impact of whey protein on women's health. It helps manage weight, strengthens our immune system, reduces the risk of heart disease and type 2 diabetes, and supports healthy aging.

According to the American General of Clinical Nutrition publication, high protein diets are safe and do not harm the kidney's normal function in healthy individuals.

More About Myths of Whey Protein for Women

The idea that whey protein disturb the average hormonal balance is a myth among women. On the bright side, whey protein consumption can trigger a beneficial response from insulin, particularly after exercise. This insulin response helps transport essential amino acids into our muscles, which are required to promote recovery and growth during our fitness journey.

Whey Protein

As for estrogen and progesterone, the primary hormones in females, there is no direct evidence showing that whey protein has any kind of significant or harmful impact on them. Nevertheless, paying attention to our health and safety is necessary If you have any health concerns or conditions. In that case, getting proper guidance from your health care professional or registered dietitian is always advisable before you incorporate any new dietary regimen.

Benefits of Whey Proteins

There are several benefits of taking Whey Proteins, and some of them are listed below:-

Lean muscle mass

A number of women try to avoid using protein because they believe that consuming protein will make them look bulkier. This is primarily because of the tradition of protein supplements being advertised for men as a muscle enhancer. Multiple scientific studies show that women who regularly consume diets rich in protein are more likely to lose unwanted body fat while preserving their lean muscle mass.

Helps in fighting against age-related muscle loss

As our age advances, the composition of our bodies keeps changing. Also, the muscle-to-fat ratio of our body goes towards an unhealthy balance. In the mid-forties, our muscle mass starts disappearing and fat accumulates. Even studies suggest that our muscle mass keeps on decreasing by approximately 3-8% per decade after the age of 30, and this rate gets higher after the age of 60, called sarcopenia. In some cases, it has been seen that increased muscle mass reduces the risk of sarcopenia.

Helps in Improving Bone Health

Whey also helps in improving the overall health of the bone. Proteins comprise around 50% of the bone and one-third of its mass. It is also known that women, in particular, are more susceptible to bone-related issues like osteoporosis, which makes their bones weak and more fragile. Even the density of the bone keeps decreasing, especially after menopause. Therefore, dietary protein plays a crucial role in maintaining bone health.

Helps in Supporting the Immune System

Taking an adequate amount of Whey protein and a well-balanced diet is necessary as it helps improve immunity. The immune system cells and antibodies depend on proteins for proper functioning. The products of whey proteins, in particular, participate in the host's immunity and increase glutathione production. Whey can boost immunity because of the presence of bioactive components in it, which help protect against infections and viruses. It is also recommended that one should take vitamin D3 daily to maintain sufficiency.

Helps in maintaining the health of Hair, Skin, and Nails

Our body needs proteins to produce healthy hair, skin, and nails. Protein, such as collagen, plays a structural role in our skin & bone structure, while keratin is important for the health of hair and nails. Hair follicles are mainly composed of proteins. It is found in many studies that supplements, including whey protein, can significantly improve the overall health of hair, skin, and nails.

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