How Much Protein Do I Need? A Guide for Women

PRotein has entered the chat. As more women prioritize their health, it is clear that this macronutrient is key to feeling strong, balanced and energized. But with so many contradictory tips, it is easy to ask: How much protein do I need per day? Whether it aims to support your hormones, develop lean muscle or simply feel full and satisfied after meals, it is essential to understand your protein needs. Spoiler: You may need more than you think.

Armed with data, we will break down how to calculate protein needs, the signs of not being obtaining enough and exactly how to obtain more from this potential nutrient in their daily routine

Why is protein so important for women?

Despite his many Health benefits, protein remains one of the most underestimated and misunderstood nutrients in women’s average diet. In fact, studies show that many women do not receive enough proteins to support the needs of their body. This is less than ideal, since the protein makes it much more than helping to feel full after a meal. It is essential for:

• Building and stroking lean muscle mass
• Hormonal equilibrium support
• Regulate blood sugar levels
• Reduction of cravings
• Strengthen hair, skin and nails
• Increase metabolism and help weight loss
• Support for bone density

Not to mention that it plays a fundamental role in tissue repair, immune function and fertility. Soon? If you are not obtaining enough protein, your body sensation he.

Is eating more proteins makes me bulky?

We are going to burst this myth of common nutrition once and for all: the Won protein makes you bulky. Most women simply do not produce enough testosterone to develop great muscles easily. To build a visible muscle physicist, he would need intense weight training and a significant caloric surplus. The increase in the increase in significant muscle mass as a woman, requires much more than simply consuming protein and lifting weights. As mentioned, because or differential in female and male hormonal levels, it is much more difficult for women to gain large amounts or muscle mass. For the average woman, eating more proteins will help you feel strong, tone and energized, bulky memorandum.

How much protein do I need per day?

As with most nutrition questions, this answer is nuanced. There is no universal protein formula of single size. Their protein needs vary according to their weight, level of activity and health objectives. For most healthy adults, the recommended daily intake is approximately 0.8 grams of protein per kilogram or body weight– Or around 0.36 grams per pound. This means that a sedentary woman weighing 150 pounds would require around 55 grams of protein per day. However, most experts agree, these numbers are too low because it is the minimum to avoid deficiency, necessarily prosper.

If it is active, pregnant, try to develop muscle or support weight loss, most experts recommend 1.2 to 2.2 grams or protein per kilogram or body weight. For example, a female athlete or a pregnant woman weighs 150 pounds may require up to 130-150 grams of protein per day.

Quick reference guide:

How to calculate your protein needs

According to your physical objectives and circumstances, you can calculate how much protein the formula needs below or use this macro calculator.

1. Turn your weight to kilograms: Divide its weight into pounds by 2.2
2. Multiply by your activity factor:
   • Sedentary: 0.8–1.0 g/kg
   • Moderate activity: 1.2–1.6 g/kg
   • Very active/pregnant: 1.6–2.2 g/kg

From there, divide this total by the amount of meals and snacks that it normally eats in one day. For most, that averages approximately 20-30 grams or protein by food. All this said, he works with a health coach, macro coach or personal coach for personalized protein recommendations.

Signs that may not get enough protein

So how do you know if you are getting enough protein? First, you feel satiated after eating, you are recovering well from your training, and you don’t feel full of sugar cravings all day. However, these are potential signs that are not consuming adequate proteins:

1. You feel hungry all the time. Said obvious: the protein is fuel. It is one of the three sources of macronutrients, together with carbohydrates and fats. Studies show that eating protein foods helps you feel more full for longer.
2. You have brittle hair, skin and nails. All these are formed by proteins such as elastin, collagen and keratin. When your body cannot do them, you can have brittle or slimming hair, dry and squamous skin and deep ridges on your nails.
3. You feel fatigued or weak. The research shows that only seven days of not eating enough protein can affect the response of the muscles for their posture and movement, especially if you are over 55 years old. With time, lack or protein can cause loss of muscle mass, which in turn is cuts. The lack of protein can also lead to anemia (there is not enough oxygen for its cells will tire it).
4. Your mood is everywhere. Your brain uses neurotransmitters to transmit information between cells. And many or neurotransmitter thesis are made of amino acids: the basic components of the protein. The lack of protein in your diet could mean that your body cannot do enough of those neurotransmitters, which leads to low levels of dopamine and serotonin.

Not all protein sources are equal

When it comes to measuring the nutritional value of a protein, we observe the amount of essential amino acids it contains. Different foods contain different amounts of essential amino acids. Animal proteins (chicken, beef, fish and dairy) have nine essential amino acids. These are known as complete proteins. However, some plant foods also contain the nine essential amino acids: soybeans, quinoa, amaranth, Ezekiel bread, spirulina, nutritional yeast, hemp seeds and chia seeds.

Other vegetable proteins, such as beans, lentils and nuts, get quite complete proteins (but are very close). Plant -based dining rooms require a varied diet to ensure that all essential amino acids are present.

The best high protein foods to eat

Not all proteins are the same. Complete proteins contain the nine essential amino acids that your body needs. Here we show you how to get them:

Animal -based protein sources (complete protein):

• Chicken, turkey and beef
• Eggs
• Greek yogurt and cottage cheese
• Fish and seafood

Plant -based protein sources:

Try our favorite vegetarian recipes of high protein or add these sources to your daily meals:

Complementary: Beans, lentils, nuts, seeds, whole grains (combine to guarantee all essential amino acids)

Complete: Tofu, Tempeh, Edamame, Quinoa, Amaranto, Chia Seeds, Hemp seeds, Spirulina

How to add more protein to your day

So how can you ensure enough protein in your diet? The easiest way is to include a protein source with each meal and snack. And it is one of the high protein high recipes with the budget. Or simply start with small exchanges:

• Breakfast: Eggs, cottage cheese, Greek yogurt, protein rich beaters with collagen butter or nut
• Lunch: Add grill chicken, tuna, chickpeas or tempeh to salads or grain bowls
• Dinner: Serve fish, steak or tofu with vegetables and an entire grain
• Snacks: Hard eggs, hummus and cookies, rope cheese or protein bars

You do not need to check your diet, just concentrate on building your meals around a solid protein source.

Take food

When it comes to supporting its energy, strength, metabolism and hormones, protein is not negotiable. The good news? Hitting your daily protein needs to not be difficult, it only has a little intention. Whether you are looking to lose weight, develop muscle or feel better as you get old, correct protein intake can make a difference.

The summary:

• Aim 20-30 grams or protein by food
• Most women need 80–120 grams per dayDepding about lifestyle and objectives
• Protein admits hormones, metabolism, muscle and mood
• Prioritize both complete and several Protein sources

Now you are ready to feed your day, a meal full of proteins at the same time.