One of the biggest misconceptions about women and fitness is that protein will make you bulky. It’s almost insulting. The only way to build lean muscle mass is through discipline, hard work, and consistency in the weight room and nutrition.
Furthermore, women’s bodies contain only a fraction of the amount of testosterone needed to build lean muscle. So even if you are supplementing with additional protein, your body will not put on muscle mass the same way a man’s body will (unless you’re supplementing with test and other anabolics). Besides that, your body taps out at how much muscle it can make per day, so excess protein is broken down into amino acids to used for fuel or flushed from the body.
Increasing Your Protein Can Help You Lose Weight
Protein has the highest thermic effect of food (TEF) at 25-30%. TEF is the amount of calories it takes your body to process and utilize a nutrient.
This means your body uses 20-35 percent of the energy from protein you consume just to digest and absorb it! In addition, a diet high in protein increases satiety, or the feeling of fullness. So if you’re constantly hungry through the day, you’re probably not eating enough protein. Protein also takes longer to break down and digest than carbohydrates, keeping you fuller longer.
Just remember, increase your water intake as well…as increased protein can dehydrate you.
Drinking Protein Post Workout Stimulates Muscle Growth
While carbs and healthy fats are necessary for energy, your body needs protein for muscle tissue growth and repair. Drinking protein soon after a workout can promote muscle growth and recovery, since lifting tears down muscle and glycogen stores, it is essential to replenish immediately post workout.
There are 20 amino acids that make up protein. Nine of those those are considered “essential”, which means that your body does not produce these. They must instead come from your diet. These dietary proteins are the building blocks of muscle. When you hit the gym, you are tearing your muscles down. The building up of muscles comes POST workout with the addition of protein, amino acids are able to build and repair the damaged muscle tissues, bringing them back even stronger.
Protein Keeps Your Metabolism Firing
When women diet, calories drop and carbs and fat decrease as well, making a it more likely for your body to turn to protein for energy. When there aren’t enough amino acids available, the body start breaking down muscles, which could result in muscle loss and slower metabolism.
General guideline– 0.8 -1 g per pound of lean bodyweight daily**
**highly individualized and dependent on activity levels, body composition, and goals
Many women (sorry ladies it’s true!) struggle with hitting protein through Whole Foods. Especially if you follow a plant based diet, getting adequate protein can be tough. This is when I recommend a protein supplement. I 100% stand behind Protea Nutrition VePRO.
When it comes to supplementation, as with anything you choose to put into your body, QUALITY is what matters. You are literally the sum total of what you choose to consume.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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