There are a dizzying number purported health tips out there for women, and many of them are entirely useless. More people give advice than really know what they’re talking about, and listening to anything and everything you hear can be destructive to your body.
Particularly menacing is when these “tips” in fact give advice that deprives your body of much-needed nutrients. The protein for women is an example of a vital part of the diet that is often disavowed by certain health food “experts” and weight loss advocates. But don’t be fooled! One of the most common myths is that extra protein builds more muscle. However, the only way to create more muscle is through exercise.
There are Benefits of Protein for Women
Bodies need a modest amount of protein to function well. Extra protein doesn’t give you extra strength without exercise. The recommended daily amount of protein for women according to the U.S. Department of Health and Human Services is as follows:
- For teen girls and active women, the guidelines are two daily servings for a total of six ounces.
- Pregnant woman need 50% more protein than normal, or two daily servings for a total of nine ounces
Older Woman Have More Reasons To Take Protein
As women get older they experience sarcopenia, a natural and gradual decrease of muscle mass. Also, another risk to women that increases with age is osteoporosis where the bones become frail and brittle. This can result in a break from a minor fall or, in bad cases even from simple actions like a sneeze or a stumble into furniture. The “Journal of Women and Aging”, published in 2013, found post-menopausal women who took protein powder supplements and did periodic resistance training over a 3 month period had much greater muscle and bone strength gains than women who did not take the protein powder supplement. This results in significantly reducing risk factors for both sarcopenia and osteoporosis.
A Summary Graphic That Shows Protein Needs for Women
Here’s all you need to know about the importance of protein in a healthy diet, both for staying in shape and staying healthy overall.