Protein is often praised for being a key muscle building ingredient that can help you achieve the physique that you crave, but is right for everyone? For years, the diet industry has downplayed the importance of protein for women, and we’re here to debunk all of the myths. The assumption that protein will “bulk-up” a woman's body is false, and it has actually been proven otherwise. According to a 2007 study published in the Journal of the American Medical Association, consuming a reduced-calorie, high-protein diet heavily correlates with healthy weight loss, not gain.
How Much Protein Do Women Need?
Women need to consume 1.4 to 1.8 grams of protein per kilogram of body weight each day to build up muscle, according to the Academy of Nutrition and Dietetics. This is equivalent to consuming 0.64 to 0.82 grams of protein per pound of body weight every day. For example, if a woman weighing 120 pounds wants to sculpt toned muscles, she should consume about 77 to 99 grams of protein per day along with an additional 350 calories to the diet each day to fuel muscle growth. This regimen should be used in combination with muscle sculpting exercises and frequent strength training in the gym.
Protein is important to help maintain lean muscle mass after bulking up. Women who exercise regularly have increased protein needs, even if they are no longer trying to bulk up. Feed your muscles the protein that they need to stay strong and healthy, or else you risk them withering away.
Weight Loss and Protein
A recent study found that increased protein intake can aid in weight decrease in both men and women. Specifically, waist circumference was found to be smaller in the protein consuming individuals. Waist circumference is actually a factor used to identify your risk of various cardiovascular diseases, so it’s an important metric to track for general health. A high protein diet will help you maintain a toned body and will keep you full for longer without those excess calories. Gone are the days of afternoon cravings, the added protein in your diet will add a whole new level of satiation. Specifically, after workouts, consuming protein will aid in improving your general health and help you lose weight and become lean and toned.
A common concern with women and high protein intake is the fear of gaining too much muscle mass. A study analyzing the effects of low and high protein diets side by side on weight storage concluded that individuals on a lower protein diet are more likely to store excess calories as fat instead of burning it off. On the other hand, high-protein dieters were more likely to burn this excess fat.
Protein Does NOT Equal Bulk
Women who intake high protein and maintain moderate levels of carbs and fats lose more fat and maintain physiques that are perceived as more “toned” rather than “bulky”. Protein will be the secret key to lean muscles. Additionally, protein supplementation leads to dietary decrease in carbohydrate consumption due to increased satiation. This will in return cut down on empty calories that can pack on fat and excess weight.
How Can I Get Enough Protein?
Now that you know all of the benefits of a high-protein diet, you may be wondering how to accomplish it. One of the easiest ways to get enough protein daily is to look for high protein supplements and snack. That’s where we come in. FINAFLEX provides all of the protein snacks and supplements that you’ll need to achieve that sculpted and toned physique that you’ve been craving.
The FINAFLEX Oatmeal Protein Pie is the PERFECT daily protein source. Not only does it deliver an astounding 13 grams of protein per pie, but it also contains all-natural ingredients that you can feel good about putting into your body. It’s awesome for women of any lifestyle. Whether you’re a busy student, a professional trying to combat desk-life, a mom on the go, or a beast in the gym, you can’t go wrong when you try the pie! It can be found on our website, but even more conveniently, it can be found in the Pharmacy section of your local Walmart!