The daily protein norm recommended for consumption by women and men of different ages is necessary for the body to maintain the normal functioning of all body systems. Depending on whether a person wants to transform his body, as well as what lifestyle is customary for him, the amount of protein food should vary.
Knowing the signs of a deficiency of nutrients will help prevent the development of serious diseases by adjusting the diet in time.
The role of protein in the body
The daily protein norm for women is determined by the physiological characteristics of their body. Of the 20 amino acids that make up the beneficial substance of the type in question, 9 are officially recognized as “indispensable.”
They received this characteristic because of the lack of the ability of the female body to develop them on their own. The only way to get them is to take a sufficient amount of protein in food daily.
Following the recommendations for the daily amount of protein consumed, a woman:
- avoid the destruction of muscle fibers (especially relevant for regularly engaged in the gym);
- normalizes one’s appetite (with a lack of protein, the body mistakenly sends a signal to the brain center about the need for an additional energy source, which is felt by the woman herself as an acute feeling of hunger);
- stabilizes the energy levels of the body;
- prevent the slowdown of metabolic processes (low metabolic rate leads to the formation of fatty deposits, which can be eliminated only when a balance is reached between proper nutrition and a sufficient level of physical activity);
- will be able to maintain his figure in shape (the body spends 20 – 35% of the energy received to absorb protein food, which allows it to allow only “useful” calories in a limited amount to the body);
- strengthens its immune system (the protein contains glutathione tripeptide, which has beneficial effects on human immunity).
Despite the large number of positive consequences of taking the right amount of protein, it is undesirable to exceed the recommended norm on an ongoing basis. This can provoke dehydration of the body, requiring the consumption of a large amount of fluid daily, which will make the kidneys and bladder work at the limit of their physical capabilities.
Calculation of the daily protein norm
To facilitate the calculation of the daily protein intake for humans, professional nutritionists and sports nutrition experts have derived an average indicator that is acceptable for women under 35 years of age who do not have health problems and lead an active lifestyle (active work or visiting the gym less than 3 times a week).
The daily protein norm for such people is from 1.5 to 2.5 g of protein per 2 pounds of actual weight. If the lifestyle of a particular person does not imply active physical activity, it will be enough for him to consume protein in the amount of 1 g of protein per 2 pounds of the actual weight of the woman.
If the girl wants to lose weight or, conversely, gain muscle mass, the amount of protein food should be calculated individually. For the convenience of making calculations throughout the day, it is recommended to use programs on smartphones. They allow you to record the amount of nutrients received per day, the introduction of the product name and its weight in the appropriate fields.
Given the large energy consumption of the body for the absorption of protein foods, people with kidney and genitourinary diseases should be especially careful when calculating the required daily amount of protein consumed. Their norm, under standard circumstances, is considered to be 0.5 – 0.9 g of protein per 2 pounds of actual body weight.
In order for protein food to be absorbed into the body to be absorbed as easily and correctly as possible, 1/3 of its total volume should be made up of proteins of exclusively plant origin.
There is practically no fat in plant foods that can additionally load internal organs and systems, forcing them to work “to the limit.”
Recommended amount of protein per day depending on fitness and goals
The daily protein norm for women is calculated not only taking into account the actual physical form of a particular person, but also the goals that he wants to achieve in transforming his own body, as well as the characteristics of his current state of health (age characteristics, pregnancy, menopause, lactation, and so on) .
|Determining Factors Affecting Protein Calculation||Recommendations by nutritionists and sports nutrition experts|
|Depending on age||With age, the female body undergoes a number of physiological changes that affect the speed of metabolic processes, as well as the loss of a number of functions of specific organs or systems. As the body ages, its need for a large amount of protein food is significantly reduced. This is due to the end of the processes of body growth and the formation of internal organs.
Important in calculating the required amount of protein is also the fact of the low speed of the process of its digestibility in the representatives of the fair half of humanity. Given that most of the nutrient is not absorbed by the female body, it is recommended to add 5-10% to the standard norms given for women after 30 years.
The most controversial issue is the need to consume a large amount of protein in older women (after 50 years). Modern studies prove that a protein deficiency in them entails a deterioration in the functioning of the cardiovascular system, exacerbation of existing diseases, as well as a loss of strength and disruption of the central nervous system. In order to supply your body with enough nutrients in old age, it is enough to consume 70-75 g of protein per day, while controlling that the share of animal protein is not more than 43 g.
Based on the data of the Institute of Nutrition, women aged 20 to 40 years are recommended to rely on average indicators (up to 2.5 g per 2 pounds of actual body weight + 5-10% in agreement with the therapist who has knowledge) to calculate the required daily amount of protein food about the health status of a particular person), and after 40 and 50, the optimal solution would be to reduce protein intake, to the minimum values – no more than 75 g per day.
|For muscle building||For a qualitative increase in muscle mass, it is necessary, first of all, to adjust your diet by determining the daily minimum amount of essential nutrients, including proteins. To do thi
s, you can use online calculators, indicating the result that a woman wants to get as a result of the transformation of her own body.
If you want to make calculations “manually” it is recommended:
To determine the daily calorie intake, the Mifflin-San Geor formula is most often used: (10 * … (actual weight of the woman in pounds) + 6.25 * … (actual height of the woman in inch) – 5 * … (number of full years) – 161) * A (coefficient of physical activity during the day).
The coefficient of physical activity is selected from generally accepted values:
By calculating the allowable amount of daily calorie intake, you can calculate the specific amount of protein food. To do this, you need: (… (daily calorie) * 0.3) / 4. To build muscle mass, it is recommended to add 15% to the coefficient obtained.
If, in a diet organized according to her own calculations, a woman experiences mild physical discomfort or observes a deterioration in her health, she should consult a nutritionist or a sports nutrition specialist. Professionals will point out errors in the calculations and reorganize the diet, taking into account the basic rules, as well as the characteristics of the girl’s actual condition.
|For weight loss||When organizing nutrition for weight loss, it is important to evaluate not only the amount of protein contained in the products, but also their total calorie content. In order not to harm the body and at the same time effectively get rid of excess fat, nutritionists recommend increasing the daily protein intake to 2 g per 2 pounds of the girl’s actual body weight. In other words, the protein should be at least 30% of the total daily calories.
If necessary, to achieve the result in the transformation as soon as possible, it is permissible to increase the protein norm up to 50% of the total calorie by 3 days. At the same time, increasing the amount of “incoming” protein, you need to drink at least 0,4 gallon of water per day. If a girl prefers to independently extend the “protein diet”, she risks getting disturbances in the functioning of the gastrointestinal tract, as well as emotional depression.
Despite the importance of protein foods for weight loss, a complete rejection of carbohydrates and fats in its favor is not recommended. This method of reducing body fat will not only be ineffective, but can also become hazardous to a woman’s health (leading to stomach diseases, serious malfunctions in metabolic processes and even intoxication).
Protein food for losing weight is important in that it:
The best option for quality weight loss (quality weight loss does not imply weight gain after losing it if the woman maintains a healthy lifestyle) is a balanced diet, combined with regular physical activity. In the presence of serious diseases, the independent organization of a diet scheme, without prior consultation with a therapist, is not allowed.
|During pregnancy||During pregnancy, the female body not only undergoes significant external changes, but also works at the limit of its physical capabilities, supplying the fetus with sufficient oxygen and nutrients. In order for the mother’s body to recover as soon as possible after birth, gynecologists recommend that a woman monitor nutrition throughout the entire period of pregnancy, and in some cases even follow a protein diet. The daily norm of protein intake by pregnant women is considered to be 100-120 g.
The key point of this type of nutrition is the competent distribution of food intake throughout the day. Expectant mothers are advised to adhere to 5 meals a day in compliance with “hungry intervals”, lasting no more than 3-3.5 hours. Thanks to the protein diet, many women manage to cope with bouts of nausea and vomiting, reducing their number as much as possible by constantly stimulating the digestive tract during the day.
Consuming up to 120 g of protein per day, pregnant women:
For proper absorption of protein foods by the body, nutritionists recommend that women in a position to vary the amount of protein, based on the specific gestational age: from 1 to 5 months, 60 – 90 g of protein food will be sufficient; from 5 to 9 months – at least 100 g per day.
If the specified norms of protein intake are exceeded, the pregnant woman risks overloading her body with the breakdown products of the nutrient in question, which will negatively affect the work of the liver and kidneys, as well as the general condition of the mother and child.
Signs of a lack of protein in the body
Daily protein intake for women minimizes the risk of protein deficiency.
An acute nutrient shortage can be determined by a number of signs:
- General weakening of the body.
- Apathy is associated with jumps in insulin, which directly affects the emotional state of a woman.
- Muscle tremors. With a lack of protein, the body experiences exhaustion, which it tries to compensate for by absorbing muscle fibers. With muscle thinning, weakness and trembling in the body can be considered regular sensations.
- Pain in joints and bones.
- A constant feeling of severe hunger , which does not disappear even after eating. With protein deficiency, the body is not able to stably maintain blood sugar levels. It is jumps in sugar and insulin that provoke a feeling of hunger.
- Significant deterioration of the condition of nails, hair, skin. Protein, due to the large number of amino acids that make up its composition, provides tissues with elasticity and strength. With a protein deficiency, the reverse process begins – the hair falls out, the nails become brittle, the skin acquires pigmentation.
- The occurrence of edema of soft tissues , localized most often in the of the lower extremities, in particular the ankles. The lack of a sufficient amount of protein provokes the occurrence of failures in the metabolic processes of the body, which significantly increases the chance of fluid stagnation due to a slowdown in kidney function.
Slowing down the processes of regeneration of the skin.
The lack of protein does not allow the body to form new cells in a timely manner to restore the integrity of damaged tissues.
- Weakened immunity. Protein deficiency provokes a sharp weakening of the immune functions of a woman’s body, since it is protein that is the building material for “protective cells”.
High Protein Examples
The daily protein intake for women determines the direction of their nutrition.
For the proper organization of their diet, the fairer sex should focus on dishes, the composition of which includes:
- The eggs. A medium-sized product contains up to 17% protein. In addition, eggs are of high biological value, supplying the body with nutrients and amino acids.
- Cottage cheese. Contains up to 14% protein. The advantage of this product over its analogues is the fact that more time is required on the part of the body for its digestibility. This allows the woman, having consumed cottage cheese before going to bed, to feel full all night and not to wake up from a feeling of hunger or acute discomfort in her stomach in the morning.
- Milk. It is not recommended to give preference to fat-free versions of the product, since in this case the risk of losing part of the nutritional properties of milk after a multi-stage processing system increases.
- Cheese. Despite the high protein content – up to 30%, a large amount of fat is included in the cheese, which increases the calorie content of the product and creates the need to control the amount in its consumption, especially for women seeking to lose weight.
- Chicken or turkey. The optimal product in terms of the ratio of protein concentration and lightness of the absorbed nutrient by the body.
- Young beef. Not older than 2 years. The most useful is beef boiled or stewed.
Liver. It contains up to 25% protein, which is the maximum possible in principle. In addition, the advantages of the liver include its low cost and minimal calories.
- Fish of white and red varieties. It is recommended to give preference to salmon, mackerel, tuna and cook the product for a couple to preserve the maximum amount of useful nutrients in it.
Should I take supplements
The protein norm recommended for consumption by women throughout the day often causes difficulties in organizing a diet. In the absence of the ability to gain the required amount of protein through conventional products, nutritionists recommend that women include sports supplements in their menu.
Dry protein is mixed with milk, water or yogurt and supplies the body with the necessary amount of nutrient.
The supplement is absolutely harmless and carries a danger to the female body only if it is consumed in excess. A negative effect can be triggered by a large amount of nitrogen contained in the protein isolate, and excreted only with urine. Its surpluses overexert the kidneys and bladder, forcing them to work “for wear”.
The daily rate of protein and other nutrients consumed per day is determined for each woman individually. The calculation is affected by the state of human health, age, lifestyle, as well as the desire to transform your body externally.
Understanding how important it is to follow the recommendations for the consumption of protein foods, a woman will be able to avoid the occurrence of serious diseases by timely reorganizing her diet.
Video on how much protein to eat
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