People often have a misconception that protein is just for bodybuilders and athletes, basically me. However, it is something which isn’t just for bodybuilders or athletes. Instead, it is equally important and a vital nutrient for every woman, no matter her lifestyle or goals. From aiding continuous retention of muscle mass to elevating energy levels, protein is essential for one’s overall health, balance of hormones and even for skin and hair health. Knowing the advantages of protein can completely revolutionize your goals, be it remaining active, controlling weight, or improving health.
The following blog will help us comprehend why this essential nutrient deserves a place in every woman's diet.
Benefits Of Protein For Women
1. Supports Muscle Strength and Recovery
Protein provides the essential amino acids your body needs to repair and rebuild muscles after physical activity. This is especially important for women who engage in exercise, whether it's strength training, yoga, or running. As women age, muscle mass naturally decreases (a condition called sarcopenia), making protein even more critical to preserve strength, maintain mobility, and prevent injuries.
2. Aids in Weight Management
Protein is more satiating than carbohydrates or fats, helping women feel fuller for longer periods. Additionally, protein has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it. Combined, these effects make protein an excellent ally for weight loss or maintaining a healthy weight without constant hunger.
3. Promotes Healthy Hair, Skin, and Nails
Collagen and keratin, two proteins derived from amino acids, are essential for the health and appearance of hair, skin, and nails. Adequate protein intake ensures strong, resilient hair, radiant skin, and nails that don’t easily chip or break. For women concerned about aging, protein helps maintain skin elasticity and reduces signs of aging like wrinkles and sagging.
4. Boosts Hormonal Health
Proteins are the building blocks of enzymes and hormones that regulate key functions in the body. For women, these include hormones involved in menstruation, mood regulation, and metabolism. For instance, insulin and thyroid hormones, both vital for energy management and metabolism, are protein-based. Consuming adequate protein supports hormonal balance, reducing symptoms like fatigue, mood swings, and irregular cycles.
5. Improves Bone Health
Protein plays a significant role in maintaining bone density by promoting calcium absorption and supporting the structure of bones. Women are at higher risk of osteoporosis, especially after menopause when estrogen levels drop. Adequate protein intake, combined with calcium and vitamin D, helps strengthen bones, reducing the risk of fractures and improving overall skeletal health.
How Much Protein Do Women Actually Need
For the average adult woman, the Dietary Reference Intake (DRI) suggests 0.8 grams of protein per kilogram of body weight per day. This amount is the minimum required to prevent deficiency and maintain basic bodily functions, such as cell repair, hormone production, and enzyme activity. However, the protein requirement in women may differ across different age groups. The protein requirement for women in different age groups is as follows:
|
Category |
Recommended Protein Intake (g/kg body weight/day) |
Protein Intake for 60 kg Woman (g/day) |
Ideal Protein Sources |
|
Active Women |
1.2–2.0 |
72–120 |
Eggs, fish, poultry, tofu, whey protein shakes |
|
Older Women |
1.2–1.5 |
72–90 |
Fish, eggs, dairy, legumes (for added calcium and vitamin D) |
|
Pregnant or Breastfeeding Women |
1.1–1.3 |
66–78 |
Lean meats, eggs, dairy, nuts, plant-based options (lentils, quinoa), whey protein supplements for higher needs |
Top Sources Of Protein For Women
The top protein sources for women are as follows:
Lentils (Dal):
Lentils are a foundational element in Indian cooking and are packed with protein and fiber. They come in various types, such as red, green, and black lentils, each offering unique flavors and textures.
Chickpeas (Chana):
Chickpeas are another excellent source of plant-based protein, rich in fiber and essential nutrients. They are widely used in Indian cuisine, providing a hearty component to both vegetarian and non-vegetarian dishes.
Paneer:
Paneer is a fresh cheese that is a staple in vegetarian Indian diets. It is high in protein and calcium, making it an ideal ingredient for various dishes.
Chicken:
For non-vegetarians, chicken is a lean source of protein that is widely consumed across India. It is favored for its versatility and ability to take on various flavors from spices and marinades. Chicken is often included in festive meals as well as everyday cooking.
Whey protein:
It is a high-quality, complete protein derived from milk during the cheese-making process. It contains all nine essential amino acids that the body needs but cannot produce on its own, making it an excellent source of nutrition for muscle repair, growth, and overall health.
Conclusion:
Incorporating these high-protein Indian dishes into daily meals can help women meet their nutritional needs. Whether through vegetarian options like lentils and paneer or non-vegetarian choices like chicken and fish, there are plenty of delicious ways to increase protein intake for women.
