Tag Archive | "Protein"

Protein and Women’s Health – The Good and the Bad News

Men and women may be equals in many ways, but there is no mistaking that they are biologically different and that they have different needs to keep their bodies working at their peak. Women face different health challenges than men and may deal with other diseases in different ways. Some of the most common conditions that can face both men and women include: cardiovascular disease, certain cancers, diabetes and obesity. Of these conditions, obesity may have the most impact on overall health as it can cause or worsen the effects of the other conditions.

What Are the Differences in Nutritional Needs for Men and Women?

Everybody needs the three macronutrients, carbohydrates, fats and proteins in their diet, as well as the many micronutrients that they get from healthy and well balanced diets. However, men and women need differing amounts, as do adult women and girls. Every stage in a woman’s life gives her different health challenges and different nutritional needs. For adults:


– Women under 50 need 1000 mg per day

– Over 50 need 1200 mg per day

– Men need 800 mg, the amount in about three servings of dairy (too much calcium can lead to prostate cancer in men)


– Women under 50 need 18 mg per day

– Women over 50 need 8 mg per day

– Men need 8 mg per day

Omega 3 Fatty Acids:

No established nutritional needs or guidelines for amount however, men should only get Omega 3s from marine based sources because of the threat of prostate cancer from other sources.


Need based on height, weight and activity level for both men and women.


– Women under 50 need 25grams per day

– Women over 50 need 21 grams per day

– Men under 50 need 38 grams per day

– Men over 50 need 30 grams per day

Why Women Need Protein

Protein plays a major role in the human body, actually being necessary to every cell and every process that it accomplishes every day. Protein is the hardest of the macronutrients to digest, keeping the body full for longer and is needed for building lean muscle mass. In addition to this process, the body needs protein to heal during injury or illness as well as to keep the immune system strong and healthy. Protein also plays a role in sleep, digestion and ovulation.

There is a debate about protein in relation to osteoporosis. The common misconception is that too much protein in the average diet can leach too much calcium from the system and lead to or exacerbate osteoporosis, especially in those who are susceptible to the condition. The theory states that protein increases the amount of liquid waste created in the kidneys which is then flushed out through the bladder, including the calcium that the body needs. Because many women are not getting enough calcium to begin with, this increased amount will create a harmful deficit.

It is now thought that women who are getting enough calcium in their diet are not adversely affected by protein intake and that they would benefit from a slightly increased protein amount. In addition, these women would also benefit from some weight bearing exercise before their body starts showing the effects of osteoporosis.

Other Benefits of Protein for Women

Protein, especially soy protein, has been shown to have many benefits for women that are related to relieving the symptoms of menopause including hot flashes, vaginal dryness, bone loss, kidney and gallstone diseases and other. The proteins are also shown to reduce the risk of developing certain cancers and diabetes, increases the control of previously existing diabetes and improves the overall cholesterol profile.

Miso, a fermented soy bean paste has also been shown to decrease the risk and incidence of breast cancer in Japanese women with those consuming three or more bowls of miso soup daily having a 40% decrease in breast cancer risk.

The Right Amount of Protein, Regardless

All women should have several health tests done at the recommended intervals in their life to monitor and watch for certain diseases and conditions. In addition, women should have a consultation with a nutritionist or dietician to define the right number of calories for them and to further define the right diet that they should follow including the right number of carbohydrates, proteins and fat every day.

A woman’s protein needs changes during her lifetime including her youth, pregnancy, and during her senior years. An active, athletic woman will automatically have a higher protein need than a sedentary woman. A pregnant or lactating woman will have a higher protein need than one who is not pregnant. Women who are recovering from illness, surgery or injury will have a higher protein need than a healthy woman in her age group. Protein need is very individual and is determined by life stage, weight and activity level.

The Right Type of Protein for Women

In addition to having the right amount of protein in the diet, it is important to have the right type of protein in the diet as well. Protein can come from either plant or animal sources. Animal proteins, including eggs and dairy are complete proteins because they have all nine essential amino acids (amino acids that the body cannot create on its own and must have supplied) while plant proteins are not complete.

Soy protein is the exception to this rule. In addition to dietary protein sources, there are a number of protein supplements which can be beneficial to a woman’s diet for a wide variety of reasons. Whey protein, for instance can be useful for keeping blood pressure and cholesterol within normal limits.

Women and Protein: A Case Study

Linda, age 55, is entering menopause. She is a small framed Asian woman, putting her at increased risk for osteoporosis so she is afraid of the information that she is reading about protein and that condition. She is not eating very well because of this fear and becomes very ill. In addition, she is miserable dealing with the menopause. She goes to her doctor and admits that she is not eating and that she is afraid. The doctor sends her to a nutritionist and also sends her to the lab for blood work and a Dexa scan (a test for osteoporosis that will measure her current bone density). Linda is borderline in the testing, meaning she will start medication for osteoporosis. She is prompted to start taking a calcium supplement as well as increasing the amount that she is getting in her diet. She is also told to increase the amount of protein in her diet which will help her stay active and will also help her ease the symptoms of menopause as well.

Source by Jim Duffy

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Whey Protein and Multivitamins – The Only Two Supplements You Need to Build Muscle

With all the misinformation and FDA raids going on, one is left to wonder which supplements are actually worth buying? The answer to this is simple, always stick to supplements that have been around for years and have been tested by companies and customers themselves for long periods of time. One example of such a product would be whey protein. Whey has been around for ages and everyone knows a protein rich diet is the key to building muscle. Since we all know the importance of protein when it comes to muscle building, a product that can give you 20g-25g of protein in little scoop is a blessing.

Not only does whey provide an easy and convenient source of protein but it also saves you a lot of money. Depending on which company you purchase your whey from, the price per serving can be a low as $0.35. Now compare that price to a packet of chicken breast that costs $3.00. Whey makes your muscle building more convenient, it saves you money and most importantly of all it has been tested for years. Whey is definitely the first supplement you should buy.

A good quality multivitamin should be next thing you want to buy. When I say a good quality multivitamin I do not mean Centrum or any other drug store multivitamin. I mean a bodybuilders multivitamin like NOW Adam or Orange Triad. These companies have a bodybuilders lifestyle in mind which means they will formulate their multivitamins to fit muscle building demands.

Multivitamins have been around for long periods of time and have shown promising effects. Most normal people cannot eat the proper amounts of fruit, vegetables, etc per day in order to receive optimal nutrients. A multivitamin allows you to attain these nutrients far easier then ever before. Having proper nutrients makes you healthier overall which in turn will make muscle building easier. I highly recommend you pick up a good multivitamin.

Source by Roy Armstrong

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Harmful Whey Protein Side Effects

Whey protein is known by bodybuilders as a source of gaining muscle mass and muscle strength. Whey has been the traditional supplement used for years to build muscle mass and for strength training. Whey helps the muscles heal quicker and grow faster after vigorous workouts. However, when whey is used in excess, it can be very damaging to your body. Whey can create some short term and long term problems if not taken properly. Whey protein side effects include:

* Kidney malfunction

* Damage to the liver

* Increase in the pH of blood

* Blood may become acidic

* Osteoporosis

* Imbalance of minerals in bones

* Loss of bone mineral density

These harmful whey protein side effects of course can be acquired when an overdose of whey is done. Therefore it is highly urged for you to follow the instructions found on the label and to take whey responsibly. Intaking a larger amount than recommended will not make you stronger or help you gain muscle mass quicker. It can actually work in reverse by damaging your body and not helping you reach your goals at all. This goes also for all other supplements used in bodybuilding. All supplements have a guide that tell you how much to intake per session. For best results, it is recommended to take supplements right after working out so that in the healing process your muscles can react to the supplement being fed to your body. Do this every time you workout at the proper intake amount and you will see best results this way.

Source by Marvin Arciniega

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The Best Protein Shakes For Weight Reduction

If ancient wisdom is to be believed, your diet regimen ought to contain eggs, meat and milk to supply sufficient proteins to your system. Nowadays, thanks to the advanced research that has happened in the health and wellness industry, you have excellent protein supplements like protein shakes. You derive many benefits from these protein supplements. Proteins are an essential nutrient for every one irrespective of the gender and age of a person. In fact, the human body is built with proteins. But, they should be consumed in right quantities. If they are excessively consumed, they may cause problems. Protein shakes can be used both for weight gains and weight loss. In other words, they help in regulating the body weight of people.

There are many varieties of protein shakes. There is a variety that helps in reducing excess weight or fats. By using this variety appropriately, you can bring your weight under control. To understand how this is possible, you should understand certain basic capabilities of this variety.

They are capable of repairing damaged muscle tissues. These damaged muscle tissues are not only revived but are made stronger also. Body builders and those who do work outs are therefore very particular about taking these shakes after they finish their exercises regimens. This is for repairing their damaged muscle tissues. If the damaged muscle tissues are repaired effectively, these people can develop a good and strong muscle mass. The peculiar characteristic of a good and strong muscle mass is that it needs a large amount of calories for maintaining itself. So, when more number of calories are spent towards this purpose, their body loses its excess weight or fat. In other words, the body metabolism improves to a great extent when a good muscle mass is developed.

It is a universal fact that if more calories are spent, the body naturally maintains the right weight or sheds the excess fat. Thus, this variety of shakes helps in reducing overweight or excessive fat from the body. But, though according to the ancient wisdom, foods like eggs, meat and milk contain a good amount of proteins, the proteins obtained from these foods fail to help in shedding weight because the body has to digest these foods and absorb the proteins. This is a lengthy process during which the body may not be supplied proteins for a brief period. This is not good at all. If proteins are not available on a continuous basis, the damaged muscle tissues get damaged further. Therefore, a good and strong muscle mass may not likely to develop. Only if a good muscle mass is there, calories will be spent and weight loss may occur. That is the reason traditional foods are not likely to help in shedding weight or excess fats.

But, in the case of this kind of protein shakes, since they contain simple proteins, the human body is able to digest them very quickly. These simple proteins are able to reach the system faster to help it to develop a good muscle mass. Ultimately, these shakes help in losing weight.

Shakes that contain soy proteins and whey proteins belong to the category of pure protein shakes. They help in reducing body weight. These shakes can be bought over the counter or they can be made at home also with vegetables and natural spices. There are many websites on these recipes and you should visit them for getting instructions as to how these home-made shakes can be made. There are other websites also that give good tips on weight loss diet programs. You can follow them also for shedding your excess weight or fat so as to have a great body.

Source by Kamlesh Nishad R

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The Best Kind of Protein Explained

In the world of protein you will find that there are 4 primary types available with each having its own unique set of pros and cons. The most popular is the Whey Protein family which is known for its quick absorption which makes it an ideal after work out drink.

Whey protein is by and large the most popular and arguably the best type of protein and/or supplement on the market today. Often called the gold standard of protein, whey is a total protein meaning it contains all of the necessary amino acids due to its Branched-chain amino acids structure (BCAA). BCAA are naturally occurring molecules (leucine, isoleucine, and valine) that the body uses to build proteins. The term “branched chain” refers to the molecular structure of these particular amino acids. Muscles have a particularly high content of BCAA; whey is the preferred choice for before and after workout protein shakes.

Pre-Workout: Your pre-workout shake should be consumed approximately thirty minutes before your workout and have no more than 25-35 grams of protein. The decision on what to mix whey protein with lies solely with your personal preferences but most people will use either water or skim milk based on their tolerability to dairy products. Since milk is principally casein protein you may choose to mix with water for faster absorption unless the duration of your workout will surpass 80-90 minutes. Also, carbs (40-60 grams) should be taken with your shake to form an insulin spike so nutrients can be readily soaked up by cells. High GI carbs like dextrose are preferred for this situation, but fruits or oats would work just as well.

Post-Workout: Your post-workout shake should contain a slightly higher amount of whey protein and carbs. Target 30-50 grams of proteins and 60-100 grams of carbs. The insulin spike is essential for your post-workout as it will determine if the protein you are ingesting will be used to build muscle or replace depleted glycogen levels. Whey protein is the smart choice for your post-workout shake since it is absorbed the quickest by the body.

There are many quality brands names available that produce 100% Whey Protein. Almost every professional Bodybuilder has at one time or another endorsed Whey Protein.

I always bring my shaker filled with a pre-measured amount of protein supplement with me to my workout. On the way out I fill it with water from the fountain and drink it on the way home. An after workout shake is recommended as it helps aid in muscle recovery by providing the necessary material for the rebuilding of the damaged muscle tissue created during your workout.

Source by Charles Pinkus

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2 Important Proteins and Which One is Better For Building Muscle Fast

Protein is probably on of the most popular and most widely used supplements for building muscle. Protein is one of the most important building blocks of muscle and it’s only logical that if you want bigger muscles then you need more protein. The problem is that there are so many protein products on the body building market that picking one can be a real nightmare.

No doubt about it that supplement companies are over-hyping protein powders and protein bars with big promises. With all the hype and advertising aside, protein is still one of the most important aspects of your muscle building diet. Getting a sufficient amount of the right protein into your daily diet can be a challenge.

As a general rule of thumb you need 1 to 1.5 grams of protein per pound of lean body mass. Getting that amount of protein into your daily diet with food alone is virtually impossible. The side effect of eating that much to cover your protein intake can add a lot of fat and unwanted carbohydrates to your diet.

With protein powder we can eliminate that and only get the protein we need. It’s cheaper, quicker and more concentrated. There are many different types of protein and all of them play a part in building muscle. Not all protein is good protein and a lot of the effectiveness in building muscle lies in when you take the protein. Let’s look at the 2 most important types of protein and when you need to take them for maximum muscle growth.

1. Whey Protein

Whey protein is the most widely used protein in gyms simply because of it’s rapid digestion. When your body is in an anabolic state it needs the most energy and if you take whey protein before, during or after your workout you can get the best assistance from it. Whey is an excellent protein and makes up about 20% of the total protein in milk. It has a high amino acid profile and the variety of peptides makes it ideal as a workout protein.

2. Casein Protein

While whey protein is known for it’s rapid absorption, casein is known for the exact opposite. It digest slowly which makes it ideal as “meal replacement” protein and a lot less desirable as a workout protein. During workouts you need a rapid release of energy and that’s why whey is so good. Casein on the other hand can take hours to be released into your blood stream. Nonetheless, casein is very important muscle building protein and is best taken as a meal supplement outside of training hours.

These days you won’t really find too many protein powders that are purely whey or casein. Most of the time protein powders and protein bars are blend of different types of protein. With the different absorption rates in kind, you need to make sure that the blend you are using is suitable for it’s purpose. Some blends are designed to be taken before, during or after workouts while others are specifically designed as meal replacements.

Do your homework on specific products and don’t just blindly buy protein powders. They have different functions and can have a huge effect on how your body builds muscle.

Source by Deon Du Plessis

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Best Protein Powder: The Most Suitable Protein Supplement on the Market Today

To develop leaner muscles better, the body needs good amount of essential proteins. Protein is important when performing exercises or lifting weights to sustain the energy of the body. Professional bodybuilders know this concept and they spend time to locate the best whey protein on the market today.

One of the most popular choices today is the best protein powder for better muscle development. When talking about this protein powder, the available options include whey protein concentrate or whey protein isolate. These are all beneficial options but it is very important to choose what suits your needs. Remember that taking the best supplement offers numerous health benefits. Aside from developing stronger muscles, your immune system and cardiovascular system improve as well.

Another benefit of taking the most suitable protein powder is that it offers the exact nutritional requirements. This is very important in keeping the functionality of the immune system better and in fast muscle restoration. Furthermore, the skin benefit from this by keeping the tissue cells healthy to make look younger.

The market offers various protein resources aside from whey. You can also consider taking egg protein, soy protein or hemp protein. On the other hand, you have to determine the exact option that will not harm your body system. Remember that we all have differing reactions when taking protein supplement and you must be aware of this condition. You also need to consume the right amount to avoid certain issues when consuming extreme amount of protein. To determine the amount you need to consume, consider your age, bodyweight and fitness goal cautiously.

Some people find it hard to choose the best protein powder because of the numerous available items. Well, these people need to think about the benefit of online research in determining the best one. It is important for them to evaluate the label of the product and the list of active ingredients. By doing this, one can guarantee to have the most suitable protein powder as part of the regular dieting scheme.

When checking the ingredients, make sure to determine if they are natural and contain health benefits. Of course, you want to get the purest type of protein and this means that it does not contain extreme amount of harmful substances. Remember that you can always find the best and purest whey protein supplements on the market nowadays.

When choosing a protein supplement to incorporate in your daily diet, check if it features branched chain amino acids or BCCA. This component is important in allowing the muscles function properly when you perform exercises. Of course, BCCA is capable of developing stronger and leaner muscles if you have the best protein powder. Remember that pure whey protein mixes well with other protein supplements to improve its health benefits. Lastly, discipline yourself of not eating unhealthy food items if you want to live a fuller life.

Source by Francis Saenz

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