Why Women Need More Protein in their Diet

Protein isn’t just for athletes and body builders; in fact, it not only nurtures lean muscle but can improve bone health and immunity as well. Did you know that the average woman needs approximately 1.2 grams of protein per kilo of body weight a day? * Protein has long been associated with ‘bulking up’ and ‘pre-workout routines’, but it isn’t just important for athletes and bodybuilders. Studies show it is an essential part of our daily diet and, according to our very own Seán Prunty, Business Development Manager on Team Kinetica, it is needed for increasing and preserving lean muscle, combating age-associated muscle loss, improving bone health and even maintaining or improving immunity. *

Whey Protein Benefits

Milk contains two main proteins: whey and casein. Both proteins are a by-product of cheese production, but whey is significantly better for your health. There are 20 amino acids, of which nine are essential, that the body uses to make proteins, which are the building blocks of every cell, tissue, and organ. Whey contains more branched-chain amino acids, essential amino acids that help reduce exercise fatigue, improve endurance, increase lean muscle mass, reduce muscle damage and fortify the immune system. In some cases, it can even reduce muscle wastage as we get older, explains Prunty.

Muscle Loss

As we get older our body composition changes and our muscle-to-fat ratio leans toward a more unhealthy balance. Once we reach our mid-forties what was once muscle slowly starts to disappear and fat starts to accumulate. In fact, according to research, muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.* Increased lean muscle mass helps to burn more calories throughout the day. In some cases, says Prunty, long-term protein usage has even been shown to increase muscle mass.

 

 

The body cannot make these essential amino acids found in whey protein, so we need to get them from our diet. Meat, dairy, eggs, nuts, soy and beans are good sources of protein and incorporating these foods into your regular meals can make a huge difference.

However, one of the best ways to ensure a healthy protein intake is by adding safe supplements to your daily diet. For example, if you are a vegetarian and don’t consume meat, eating a protein-rich diet can be difficult. Simply adding a scoop of safe and tested whey protein powder, such as Kinetica Whey protein, to your morning smoothie or pancake mix can contribute to your overall protein intake for the day.

 

 

An added bonus is that Kinetica Whey protein is highly satiating, so it helps to keep you feeling fuller for longer, curbing any late-night cravings.

 

References

Wallace, T (2019), ‘Optimizing Dietary Protein for Lifelong Bone Health A Paradox Unraveled’, Nutrition Today, vol. 54, issue. 3, pp. 107-115

Walsh, Neil (2018) ‘Recommendations to maintain immune health in athletes’, European Journal of Sport Science, vol.18 issue. 6, pp. 820-831

Holloszy JO (2000), ‘The biology of aging’. Mayo Clin Proc.75 Suppl:S3-S9