When you think protein powders, you think bulky, toned, muscly men, right? It’s time to rethink, forget those connotations of the alfa-male gym hunk and remember ladies; protein is an essential part of your health, not just for muscular development.
So read on and check out our simple guide to the best protein powder for women
What Is Protein?
Made up of small building blocks, known as amino acids, protein is an essential macronutrient found in meat, eggs, cheese, pulses, legumes and vegetables. When broken down, protein presents itself as amino acids. Of these 20 different types of amino acids, 9 are essential, meaning our body cannot produce them and they must be ingested through the diet. Protein shakes are a great way of making sure you get your daily recommended intake of these essential nutrients.
Why Do We Need It?
Protein is incredibly important to our health, particularly within muscle growth and repair, brain health, immune system function and energy metabolism. Each time you exercise, you break down the tissues in your muscles, in order to repair them our bodies need a supply of amino acids. Once repaired, they grow back bigger and stronger. Without protein, your muscles will take longer to repair, and growth simply will not occur at the same rate.
How Much Do We Need?
As a general rule of thumb:
RDA for those not training: 0.8g/kgBW evenly space throughout the day.
If you’re training and looking to lose weight: 1.2-1.4g/kgBW evenly throughout the day with one 20g serving (protein shake) after training.
If you’re training and looking to maintain weight: 1.2-1.7g/kgBW evenly throughout the day with one 20g serving (protein shake) after training.
If you’re carrying out intense training such as a marathon: 4 x 20g/serving + pre bed 0.6kg/kgBW
*These intakes include meals so swap out a 20g serving for any one of the protein shakes below
So which is the best source? Well that all depends on your goal..
146 kcal/ 23g protein / 3.0g fat