PROTEIN: It’s crucial role in Women’s Health
In the realm of nutrition, protein is a crucial component for overall health and well-being. While it's commonly associated with muscle growth and fitness enthusiasts, its significance extends far beyond the gym. For women, in particular, understanding the role, amount and source of protein in their diets is essential for maintaining optimal health at every stage of life.
WHAT IS PROTEIN?
Protein is a macronutrient composed of amino acids. The body requires 20 different amino acids, nine of which are considered ‘essential amino acids’ because they cannot be synthesised by the body and therefore must be obtained through the diet.
WHY PROTEIN MATTERS
Proteins are essential for growth, cell repair, hormone production, immune function, and maintaining healthy skin, hair, and nails, with many other benefits (below). Unlike their fellow macronutrient’s fats and carbohydrates, the body does not store protein, necessitating a regular intake to support these vital functions. Understanding the importance of adequate protein intake empowers you to make informed dietary choices that support your body and maximize your performance.
WHAT IS PROTEIN?
Protein constitutes a vital macronutrient composed of amino acids, often referred to as the ‘building blocks’ of life. These amino acids are essential for the growth, repair, and maintenance of the body’s muscles, tissues, and organs. Among the 20 different amino acids required by the body, nine are classified as essential because they cannot be synthesized internally and must be obtained through diet.
WHY IS PROTEIN INTAKE CRUCIAL FOR WOMEN’S HEALTH?
1. BALANCING HORMONES
Protein plays a pivotal role in hormone synthesis and regulation, influencing reproductive health, menstrual cycles, and overall hormonal balance. Additionally, protein-rich foods stabilize blood sugar levels, which is critical for sustained hormone regulation.
2. MUSCLE MAINTENANCE & GROWTH
Essential for muscle repair and synthesis, protein ensures optimal muscle maintenance and growth. This is particularly important during physical activity or resistance training, helping to prevent muscle loss associated with aging or calorie-restricted diets.
3. BONE HEALTH
Protein contributes significantly to bone health by supporting the formation and maintenance of bone tissue. Collagen, a crucial protein found in bones, provides strength and elasticity to the skeletal structure. Protein also enhances calcium absorption, essential for maintaining bone density and strength, particularly important for women who are more susceptible to conditions like osteoporosis.
4. WEIGHT MANAGEMENT
Protein aids in weight management by promoting satiety (keeps us fuller for longer), preserving lean muscle mass, and supporting a healthy metabolic rate. Its slow digestion rate helps in feeling full longer, reducing overall calorie intake and managing cravings.
5. IMMUNE FUNCTION
Integral to immune function, proteins are essential for producing antibodies, enzymes, and immune cells that defend against infections and illnesses. They also play a role in tissue repair and regeneration, crucial for recovery from injuries and infections.
6. PRECONCEPTION & PREGNANCY
Critical for growth and development, protein supports optimal hormone levels and reproductive function before conception. During pregnancy, it aids in forming new tissues and organs, maintaining maternal muscle mass, and supporting healthy weight gain and blood sugar levels.
7. HAIR, SKIN & NAIL HEALTH
Proteins like keratin form the structural basis of hair, skin, and nails, providing strength, elasticity, and resilience. Adequate protein intake ensures the body has essential amino acids for producing these structural proteins, alongside necessary vitamins and minerals like biotin and zinc.
8. MENSTRUAL HEALTH
Protein is crucial for menstrual health as it plays a role in hormone production and regulation, influencing menstrual cycles and alleviating symptoms of hormonal imbalances.
HOW MUCH PROTEIN SHOULD WOMEN CONSUME DAILY?
The recommended daily protein intake for women varies based on factors such as age, weight, physical activity level, and overall health status. A general guideline suggests consuming approximately 0.8 - 1.0 grams of protein per kilogram of body weight per day. For instance, a woman weighing 60 kilograms might aim for a daily protein intake of about 48 to 60 grams.
Example of 20g of protein looks like in terms of food?
Here are some examples of common foods and their approximate protein content:
A small chicken breast: About 20-25g of protein.
One cup of cooked lentils: Approximately 18g of protein.
Three large eggs: Around 18g of protein.
A single serving of Greek yogurt (6 oz): Typically contains 15-20g of protein.
One cup of cooked quinoa: Provides about 8g of protein.
A scoop of protein powder (about 30g): Depending on the brand, can contain 20-25g of protein.
One cup of cottage cheese: Approximately 25g of protein.
One cup of cooked chickpeas or black beans: About 15g of protein.
High protein meal plans are avaialble through Heather Sharp Nutrition.
JOURNAL DISCLAIMER
The information provided in this article is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this article. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this journal are for general information only and any reliance on the information provided in this journal is done at your own risk. Any third-party materials or content of any third-party site referenced in this journal do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.
