Protein is essential for good health. For women, it’s not just about building muscle. It also helps with weight management and supports gut, hormonal and skin health. These are goals that many of us share. Protein may seem like the latest trend, but it’s not just on social media snippets. So let’s dig deeper to really understand the benefits of protein, how much you need, and the best ways to incorporate protein into your diet. Learn how protein works in your body, how it affects your health, and how to calculate your ideal protein intake.
What is protein?
Proteins are made up of amino acids and are sometimes referred to as the “building blocks of life” because they play an important role in cell growth and repair. There are 20 amino acids, nine of which are considered “essential” because the body cannot produce them. So it’s up to us whether we consume them through food or not.
how proteins function in the body
Your body depends on the protein you consume. Proteins are broken down into amino acids (think of them as Lego blocks that when assembled to form a complete protein), and the amino acids are absorbed into the bloodstream. These amino acids go to work and are essential to a variety of body systems, including the cardiovascular, muscular, gastrointestinal, immune, cardiovascular, nervous, and even reproductive systems. As you can see, protein is involved in almost everything, so making sure you get enough protein in your diet is essential for optimal health.
How protein affects your health
The most well-known benefits of increasing protein intake include weight management, muscle growth, and satiety (feeling full). Additionally, protein helps maintain lean muscle mass as you age. This is key to maintaining metabolism and overall strength, especially for women. Did you know that after the age of 35, women begin to lose 0.5 percent of their muscle mass each year, and this can lead to sarcopenia, which takes a toll on your health and affects your basic daily life?This statistic is not meant to scare you, but to motivate you to support your muscles with proper protein and exercise.
We know protein is important for muscle, but what else does it help with? Adequate protein supports gut health, hormonal balance, bone density, skin health, and even reproductive health. I will.
Here, we take a closer look at how protein supports a healthy weight, gut, hormones, and skin.
Weight Management: Protein is the most filling macronutrient and helps you stay fuller longer. Research shows that increasing your protein intake can control your appetite and even slightly boost your metabolism by increasing the thermic effect of food (TEF), or the energy your body needs to digest it. Masu. Gut Health: Protein helps repair tissues (all amino acids or building blocks), including the digestive tract, which is essential for a healthy and strong intestinal lining. Additionally, digestive enzymes (the worker bees in your intestines that help break down food) are made up of amino acids. Hormone Balance: Protein provides essential amino acids needed for hormone production and helps regulate important hormones such as insulin, thyroid hormones, and hormones involved in appetite control. Adequate protein intake is critical to supporting muscle mass, balancing stress hormones like cortisol, and maintaining optimal hormonal health. Skin Health: Finally, they are essential for skin health as they provide amino acids for the production of collagen and elastin, keeping the skin firm and elastic. Adequate protein intake also supports skin repair, hydration, and healthy barrier function, helping to protect against damage and maintain a youthful appearance.
How to calculate your ideal daily protein intake
As a registered dietitian, I often get asked this question. “How much protein should I eat each day?” This is a great question. Honestly, there is no one-size-fits-all answer. The amount of protein you need depends on your age, weight, health goals, and lifestyle. The general breakdown is as follows:
For general health: According to the RDA (Recommended Daily Allowance) and AMDR (Acceptable Macronutrient Distribution Range), adults should aim to consume approximately 0.8 to 1 gram of protein per kilogram of body weight each day. Should. That’s at least 0.5 grams of protein per pound (if you round up!). For example, if you weigh 150 pounds, you can aim for 75 grams of protein each day. However, this numerical guideline is outdated and suboptimal, and there are arguments that people may benefit from increasing their protein intake, as recommended below. For active people/muscle growth: You can benefit from consuming 1.2 to 1.6 grams of protein per kilogram (or about 0.75 grams of protein per pound of body weight). In fact, we find that many women (and men) benefit from closer to 0.75 to 1 gram of protein per pound. But here’s the difficult part. Aiming for 1 gram of protein per body weight can quickly add up if you’re overweight or higher than your desired weight. In these cases, it may be helpful to aim a little lower, around 0.5 to 0.75 grams per pound of body weight. For weight management: High protein intake makes you feel full and stays full for longer, making it easier to stick to a healthy eating plan. When I work one-on-one with a client, I assess the amount of protein they are currently consuming compared to the rest of their diet and usually modify from there. However, I generally use similar principles to those for active people and those looking to build muscle.
*However, you may benefit from consuming additional protein based on your RDA/AMDR.
*Protein requirements may increase with age due to natural muscle loss. 0.75 to 1 gram per pound of active or muscle building. If you’re overweight, consider adjusting to 0.5 to 0.75 grams per pound. For weight management, recommendations are generally similar to those for active or muscle building. We recommend that you evaluate the method. Consume lots of protein and other nutrients and adjust as needed.
Simply put, the general protein guideline is to eat 20-30 grams of protein at meals and 5-10 grams at snacks, for a total of about 70-110 grams of protein per day. It will be.
However, it is possible to overdo it. Too much protein can tax the kidneys and cause imbalances in other essential nutrients. This is why it’s beneficial to work with a nutritionist who can customize your protein goals. In addition, if you have a disease that affects kidney function, it is recommended to consult your doctor.
3 nutrition tips for protein
Prioritize high-quality protein sources: Animal sources: Animal-based protein sources tend to be more bioavailable (aka easier for the body to use), especially when: Consider focusing on . You want to gain lean body mass or muscle. These include chicken, salmon, beef, and eggs, which also contain other nutrients such as B vitamins and omega-3s.s. Plant sources: Organic tofu, quinoa, beans, and lentils are especially effective when combined with complementary foods to create a complete protein. For example, combine beans and rice to get a complete amino acid profile. Include protein in every meal: Aim for 20-30 grams per meal. This balanced approach will help maintain your blood sugar levels and keep you energized throughout the day. Plus, you’re guaranteed to get 60 to 90 grams of protein from your meals alone. HUM’s Core Strength Protein Powder is perfect for adding to smoothies, oatmeal, and baked goods to make your breakfast protein-packed.
3. Plan protein-rich snacks:
Be careful not to overcomplicate it. Boiled eggs, Greek yogurt, cheese stick (or two), beef/turkey/chicken jerky sticks (Chomps or Epic are best), protein shakes (OWYN and Corepower are popular brands), and roasted chickpeas (Vienna). I will prepare it. is a good brand for this), or a protein bar for a quick and easy protein-rich snack (Go Macro, Perfect Bar, and Truvani are my favorites).
3 easy recipes rich in protein
protein berry smoothie
2 tablespoons Core Strength (20 grams of protein), 1 cup frozen mixed berries, 1 tablespoon almond/peanut butter, unsweetened almond milk (or your favorite milk)
High protein ice cream
I don’t have a recipe for Ninja Creamy and would love to try it (yet! I’ll give up eventually)! It seems like a fun and delicious way to consume high-protein desserts. Many people on TikTok use protein powder for this. Core Strength has a great vanilla flavor and may be a great addition to your protein.
cottage cheese scrambled eggs
Check out this popular TikTok recipe for a protein-rich breakfast that combines scrambled eggs and cottage cheese.
Key points about proteins
Protein is essential for good health and supports muscle growth, weight management, gut health, and hormonal balance. Many people eat less protein than they think, so increasing your protein intake can be a big step in supporting your body.
However, protein is just one piece of the puzzle. To truly thrive, it’s important to maintain a balanced diet rich in plant-based foods, healthy fats, and other important nutrients. Focusing on high-quality protein sources, combined with whole foods rich in fiber and micronutrients, provides powerful nutrition to keep your body healthy.
