When you think of a high protein diet, bulky muscular men in tiny bathing suits, or football players may come to mind. But a high protein diet can be beneficial for everyone who wants to have a healthy lifestyle and maintain their body weight in control. In this article, we will discuss the benefits of a high protein diet, and especially of protein shakes for women.
Proteins are one of the most important nutrients in our diet, as the amino acids they contain are the building blocks of every cell in our bodies.
Some trendy diets put most of its emphasis on vegetables and fruits. But try and think about that time you made a juice fast: you probably felt lightheaded, tired and cranky. And you probably also noticed that you regained the weight you lost really quickly after you got back to your regular diet.
If you are trying to lose weight you should consider this: muscle burns more calories than fat, even when your body is at rest! So if you want to get leaner, you should build more muscle. Not only will your body feel and look better, but you will accelerate your weight loss and feel more energetic.
To build muscle, your body needs amino acids, which are contained in all forms of protein. This is why amino acid supplements and protein powder are so common in sports nutrition: athletes are constantly building muscles, so they need to eat high protein diets to make sure their body has the nutrients it needs to rebuild and repair itself after every training and competition.
But you don’t need to be a professional athlete to benefit from a high protein diet: if you combine moderate intensity exercise with a high protein diet, you will see your body getting leaner and toned faster than ever.
Proteins are also basic in the formation of keratin, the substance your hair and nails are made of, so consuming the right kind and amount of protein helps keep your hair and nails growing healthy.
The amount of protein needs vary from person to person, depending on gender, body size and physical activity. In general, women should consume around 75 grams of protein daily, whereas man should eat about 100 grams. People with higher muscle mass usually need to consume more protein.
Sources of protein:
You can get protein in your diet from both animal and plant sources. Fish, poultry, lean red meats, eggs and dairy are animal sources of protein. Plant sources include soybeans, peas, lentils, beans, nuts and whole grains.
Protein powders can include whey or casein (both derived from milk), as well as soy, quinoa or sesame (plant based protein powders).
Benefits of consuming protein in breakfast:
We’ve heard it a million times: Breakfast is the most important meal of the day. There is some truth to it, as it not only replenishes your body after many hours without any sustenance, but it also provides you with energy for the start of your day.
A healthy, balanced breakfast should include the right balance of carbohydrates, fiber, micronutrients and most important: protein.
Some of the most common breakfast staples pack a lot of calories due to its high carbohydrate content, but are low on protein, vegetables and even fruits. This means that not only are you not getting important micronutrients, but you will probably feel hungry within a few hours.
On the other hand, eating a breakfast that is high in protein, but also high in fat and carbohydrates, can leave you feeling sluggish and sleepy for the rest of the day, and make you exceed the amount of calories you should consume to maintain a healthy weight.
Finding the right balance is essential to making the most of this meal. Protein shakes are a delicious and convenient way to get the right balance of vitamins, minerals, protein and calories on the go: just add water or low fat milk for a complete and delicious breakfast that will give you the energy you need to start your day.
Benefits of protein shakes for women:
- Healthy, fast, and convenient!
- Shakes make for a balanced breakfast with the right amount of calories, protein, fiber and micronutrients in just one glass.
- They contain high quality protein.
- Protein shakes and protein powders can easily be incorporated in various recipes to make them more delicious and healthy: you can add them to pancakes, cookies, muffins or freeze them to make popsicles.
- You can add fresh or frozen fruit to customize the flavor and keep it dynamic.
- Protein shakes can also be consumed as a healthy dinner, or even a snack between meals if your goal is to gain weight.
- Shakes can be the starting point for developing a healthy lifestyle that includes a healthy, balanced diet and exercise.