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The truth about women and protein

Women & Protein

Protein For Women

Is there such a thing as a special protein for women? Many women ask me whether protein shakes will cause them to gain weight or “bulk up” too quickly. But it might surprise you to know that the average woman isn’t getting enough. 

Protein is the key building block for repair and maintenance, so a lack of it may not only contribute to problems with your skin, hair and nails, but it can actually contribute to weight gain. It’s the type of weight that makes the difference where your dress size is concerned, as muscle mass is more dense and hungry for energy. This is why protein not only makes you look and feel smaller, but helps you stay that way too. Studies show that protein can not only help you to lose weight; it can prevent you from gaining it in the first place. Did you know that an average women weighing 63kgs (10st) will require between 70-90grams a day depending on her level of activity?

What Should I Eat?

Looking at wholefood sources, a breast of chicken of fillet of fish weighing 80grams will deliver about 25grams of protein, a palmful of nuts and seeds offers about 8grams, and a medium sized egg will give you 7grams. If you don’t eat meat or fish, 100grams of cooked beans and lentils will provide around 10grams of protein. You can increase your intake by incorporating foods such as quinoa with 15grams per 100g of cooked weight, and incorporating chia seeds in yoghurt, porridge or smoothies. But practically speaking, my clients and I find it much easier and cost effective to maintain a healthy level of protein with plant-based concentrates – either as a breakfast on the dash, as an afternoon snack to beat the 4pm munchies, or as a post-training recovery aid. Meta-studies also show that decreasing your animal protein intake and replacing it with plant-based protein is associated with improved weight management, body composition and disease prevention. Looking for your new go to protein powder? Check out Pulsin’s range here to find the perfect one to suit you.

Fiona Campbell

www.fionacampbellnutrition.com

Fiona is a Registered Naturopath and Nutritionist, committed to taking the mystery out of healthy eating and staying young and fit for longer. A TV/Radio presenter and health writer, who is regularly featured on Sky News, Fiona has been learning and working in health since her first science project on vitamin C at the age of 11!

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