It’s time to break the myth that women can’t take protein shakes. Learning more about protein will allow you to eat a balanced diet, so you can reach your goal effectively!
Here is a guide through which you will understand the important role of proteins and shakes if you want to achieve your goals. The following points will be discussed:
- The 2 big myths around women and protein shakes
- The benefits of protein shakes for women
- The ideal intake
- Natural sources of protein
We show you everything we know: even if you are a woman, you can of course integrate protein shakes into your daily diet now.
1. The 2 big myths around women and protein shakes
Unfortunately, it is widely considered by the fairer sex that shakes are only for men. And the idea of protein consumption is often associated with bodybuilding bodies that in no way reflect the beauty ideals of most women.
This “fear” of proteins will unfortunately limit the progress of the body. It is therefore time to get rid of two big myths.
For starters: There is no difference between men and women when it comes to consuming protein shakes, like Whey Protein for muscle building . Their consumption is adapted to the objectives of each one.
Myth # 1: shakes give women masculine muscle
By far the most common myth about protein. From a natural point of view, it is actually quite simply impossible for a woman to build male musculature with the help of high protein intake. Indeed, in comparison with men, the secretion of testosterone is much lower which, for purely anatomical reasons, does not allow women to develop such a quantity of muscles.
However, a protein intake will help you get a well-built and firm muscles. It is therefore no longer necessary to be afraid of obtaining male musculature following a diet rich in protein. Our athlete Uli Glöckner proves in the video above that women can build muscle with the help of protein shakes such as Whey Protein , without losing their feminine strengths.
Myth # 2: it makes you fat
First of all, weight loss is always governed by the overall daily energy balance. If you keep a positive energy balance throughout the day (consume more calories than you spend) then you will gain weight, regardless of the amount of protein in your diet. And precisely, the shakes will help you not to gain weight . Proteins are more complex to metabolize and thus provide a feeling of lasting satiety. So achieving a positive energy balance by eating a diet rich in protein is more difficult than by calories from carbohydrates and fats. In the best athletes, models and actors and actresses, protein in the form of shakes and the like are very important in a healthy eating plan.. Nutritionists and sports coaches also see high protein intake as a key factor in achieving your goals.
2. The benefits of protein shakes for women
Here are the benefits of a high protein diet for muscle building and fat reduction.
Benefit n ° 1: proteins regulate hunger and therefore the feeling of satiety
Come on, let’s be honest: we are tempted by chocolate, ice cream and other delicacies when we have a big craving in the evening. A constant feeling of hunger in the background that stays with you all day is usually a sign that your diet is lacking in protein. In comparison to carbohydrates and fats, proteins are more complicated to metabolize: the body therefore spends more time in it. Our body divides ingested proteins into amino acids so that we can process them individually. This longer digestion time is therefore the cause of a feeling of satiety that lasts. This is why in diets aimed at slimming , the proportion of protein in the diet must be increased significantly.
Benefit # 2: Protein is Good at Burning Calories
Protein can also help us support dietary thermogenesis. This means that 20 to 35% of the energy delivered by proteins is used by the body to divide and digest said proteins via a laborious process. If you want to lose weight and save calories, it is therefore recommended to incorporate protein or shakes into your nutritional program while reducing carbohydrate and fat intake. Mintra Mattison, Brand Ambassador , relies on the extra protein in her diet to burn calories. This best ladies gym near me was notably responsible for the training of the special forces of the American army without counting her numerous clients in general.
Benefit # 3: Protein Prevents Muscle Shrinkage
A low calorie diet can lead to muscle reduction if the protein intake is too low. As the body no longer has enough energy from carbohydrates and lipids, it will draw it from protein reserves.
This process should therefore be avoided. At the end of a diet, the goal is indeed to lose fat mass. Sometimes, due to the lack of protein in the diet, weight loss is the result of the reduction of muscle and water in the body. And that’s exactly what we want to prevent: a lean but fat body. That’s why protein should always be the priority nutrient in your diet.
Benefit # 4: Protein Strengthens The Immune System
Glutathione is a tripeptide formed by the following amino acids: glutamic acid, cysteine and glycine. It is found in some nutritional supplements and, according to scientific studies, it is partly responsible for strengthening the immune system . Protein therefore not only helps you suppress hunger and build muscle, but generally has a positive effect on your well-being and your body .
3. The ideal intake
It all depends of course on your goal and your level of sports activity. Due to the many benefits of protein, we recommend a basic daily intake of at least 1 gram per kilogram of body weight.
Here’s what to guide you:
- 0.8 – 1 gram of protein per day per kilogram of body weight (without sports or diet)
- 1 – 1.5 grams of protein per day (if you exercise and follow a diet)
If you don’t have a history of chronic kidney disease, healthy amounts of protein are harmless. It is still important that the protein share of your overall energy balance remains reasonable (maximum 35%).
In addition, be careful to drink plenty of water if you ingest a large amount of protein: 2 to 3 liters per day.
“The lower the daily calorie intake, the higher the protein intake should be. Thus, the feeling of satiety is improved to avoid big cravings. ”
4. Natural sources of protein
Turkey, low fat beef, chicken, fish, eggs, low fat dairy products etc.
Red beans, red lentils, peas, soybeans etc.
The protein whey after training.
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