Any dietary plan that is well balanced must include protein. On the other hand, there are radically divergent views regarding how much protein women truly require. If you consume too little, you could experience weakness, exhaustion, or muscle loss; if you consume too much, you could put on weight, develop kidney problems, or experience irritability. The ideal protein intake for any individual depends on their activity level, age, muscle mass, desired body type, and overall health. If you are curious about the daily protein requirement for females, here’s everything that you should know. First, let’s understand why women need protein.
Amino acids, which make up proteins, are the basis for all living things. The amino acids aid in the synthesis of muscles, enzymes, antibodies, and cells. Humans rely on proteins as major sources of energy and one gram of protein contains about four calories. Getting enough protein may lower women’s risk of cardiovascular disease and heart attacks. One study found that over a 14-year period, women who consumed the most protein (about 110 g daily) were 25% less likely than those who consumed the least protein (about 68 g daily) to have experienced a heart attack or died unexpectedly from the disease.
As women get older, they lose bone density and protein helps maintain proper bone strength and density. About 33% of the mass and 50% of the volume of bones are made up of protein. Consuming enough high-quality protein helps maintain enough muscle mass and function, which is essential for maintaining overall bone health. Protein helps in maintaining a healthy weight. Protein boosts the feeling of fullness and when combined with a low-calorie diet and exercise, promotes body fat loss while maintaining muscle mass, making protein intake essential for weight loss and weight maintenance.
Nutrition, especially the consumption of protein, is important both during pregnancy and when breastfeeding. Breastfeeding mothers need about twice as much protein as non-nursing, non-pregnant women. Protein promotes infant growth and development and helps to increase breastmilk synthesis.