Protein is an important participant in the processes of recovery and muscle growth. Despite this, many women shun the protein and do not take it in the amount necessary for maximum result. Let's overcome fear together, end myths and learn the truth about the power of the protein!
Author: Shannon Clarke
We all went through this. After a week of exhausting workouts and a strict diet, filled with dishes from broccoli, unpolished rice and chicken fillet, you are overwhelmed by the desire to deviate from a carefully planned diet. Just yesterday you weighed and dosed all of your dishes, and now you hear the enticing voice of vanilla ice cream and mouth-watering pasta. And as it turned out, this voice can be extremely loud and persistent if you are a woman.
According to a study published in the International Journal of Eating Disorders, women tend to have a craving for sweets, such as chocolate, ice cream and donuts, while men prefer to bite their teeth into a well-seasoned steak. But even when it comes to violations in the diet, not enough women's diet is often the protein! For any of us, protein deficiency can be a problem, but it is especially acute for girls who regularly visit the gym.
While carbohydrates and useful fats are needed by the body to generate energy, the protein is indispensable in the processes of tissue growth and regeneration. This means that even if in the gym you successfully overcome ruthless sets in squats and Romanian deadlift, your body's ability to grow and restore can restrain the protein deficit in the diet!
Read the article, find out more about the power of the protein and how to make it work for you!
There are many reasons for increasing the proportion of protein in the diet. Of the 20 amino acids that form protein molecules, 9 are irreplaceable. The term "irreplaceable" means that your body can not synthesize these amino acids by itself, and the only way to get it is to consume with food. Protein from food supplies the building material with muscle tissue, and also provides the body with substances necessary for the synthesis of neurotransmitters and hormones.
Each training leads to the destruction of muscle tissue, and the creation of muscles occurs outside the gym. However, for the process of creation, you will need fuel. With adequate protein intake, amino acids will come to the rescue of your damaged muscles, restoring these weakened tissues and thereby making them stronger and stronger than ever.
Protein will provide hardworking athletes and other key benefits.
Protein stabilizes energy reserves and appetite
If during the day you constantly want to eat, then you get insufficient protein with every meal. Compared with carbohydrates, the protein is digested and absorbed longer. Slow absorption causes a persistent feeling of satiety and keeps the hunger at a distance, which simplifies the process of controlling the nutritional and energy value of the diet, so necessary to maintain a stable body weight.
Protein helps you burn calories more effectively
Protein has a maximum value of the thermal effect of food (TEF), which reflects the amount of calories consumed by the body for digestion and assimilation of the nutrient. With 20-35% protein has the highest TEF.
This means that from 20% to 35% of energy obtained from protein, will be spent on its digestion and absorption! In other words, from the 100 calories that you get with the protein, 25-30 is burned while digesting.
Since your body spends more energy on digesting protein than on digesting carbohydrates and fats, people who consume a lot of protein foods during the day are quicker to achieve tangible results in terms of losing weight than their colleagues in the shop who adhere to a low-protein diet.
Protein protects against loss of muscle mass
When you sharply reduce the calorie intake, and carbohydrates with fats become infrequent guests of a strict diet, the likelihood that the body will start using protein to generate energy increases. This leaves less protein for many physiological processes.
In conditions of deficiency of amino acid molecules, your body begins to break down muscle tissue to get the missing amino acids. For you it is equivalent to loss of muscles and slowing down the basal metabolism. Protect yourself from this threat by paying maximum attention to protein intake!
Protein strengthens the immune system
Still in doubt about the power of whey protein? If you decide to add whey protein to your diet, you will get much more than muscle growth and strength. You will get a powerful immune boost! Whey protein contains glutathione – a tripeptide, which enhances the immune response.
The reason that many women shy away from the protein is their belief in fairy tales. Do not let misinformation slow your progress. Clear the situation and separate the truth from the fiction.
Myth: because of the protein, you become too muscular
Protein will make you stronger. Associate this with a set of dry muscle mass and the development of strength indicators, and not with a man-like physique. Chicken instead of chocolate and hard work in the gym will not turn you into a "pitching". Calm down and know that this will never happen.
Girls, remember that your body contains only a small fraction of the testosterone required for the growth of dry muscle tissue. Even with the addition of protein, you will not build up the muscles in the way that representatives of the opposite sex can do.
Daily your body can create a strictly defined amount of skeletal muscles. Excess protein will not lead to an acceleration of muscle growth. Excess protein will be split to amino acids that will become a source of energy or will be removed from the body, so do not worry too much about this myth.
Myth: a high-protein diet is dangerous for the kidneys
If you suffer from a chronic kidney disease, then, of course, you should be more careful when increasing the proportion of protein in your diet. But if you are a healthy and active woman, you can safely raise the intake of protein, it's safe.
You just need to remember that a high-protein diet leads to mild dehydration, and therefore you should increase daily fluid intake.
Myth: a high-protein diet negatively affects the bones
There is no convincing evidence that a high-protein diet increases the acid load of food, which is associated with the destruction of bone tissue and deterioration of health. Moreover, according to the American Journal of Clinical Dietology, studies have shown that a high-protein diet has a positive effect on the health of the lumbar spine.
3. Daily need for protein in girls
So, how much protein do you need? The recommended figures vary depending on the source. According to the Center for Disease Control and Prevention, the average protein intake for food is recommended in the 46 g / day for women and 65 grams / day for men.
But keep in mind that this is a recommendation for the average person who leads a sedentary lifestyle. If you systematically train and face the breakdown of muscle tissue, your protein needs increase. In addition, if you follow a diet and consume fewer calories from fats and carbohydrates, the amount of protein in the diet should also be increased.
People who only train and do not adhere to strict diets should receive about 1,5-2 grams of protein per kilogram of body weight daily. If you exercise and follow a diet, take higher – between 2 and 3 grams of protein per kilogram of body weight per day. Since the calorie content of your diet is reduced, the need for protein is growing, and this should be taken into account when preparing a diet. Try to choose high-quality sources of protein, for example, chicken, fish, lean red meat, eggs, low-fat dairy products and quality preparations of whey protein.
Kind time of day. Subtracted to the athletes that to lose weight with sports activity should use 30-35% protein, 40% carbohydrates and 25-30% fat from daily ration per day. In this case, the amount of protein should be at least 2,2 g per kg of weight to preserve the muscles. What will be the safe ratio of BJU and the number of proteins for a woman who does not engage in sports and has minor problems with the kidneys?
I read that women are not recommended to cut anything less than 15%, and otherwise you can distribute anything. I personally adhered to a low-carb diet, there 15-20% carbohydrates, 30-35% fat and 40-50% proteins. There were no health consequences. Shl. On the athletes somehow recommended to use drugs for weight loss, they are not in vain banned 🙂