2 Reasons Why Women Should Eat More Protein (One Is Weight Loss)

The topic of protein intake is one of those "endless" topics in the fitness world. Most commonly, studies address this issue through trials of male subjects, and the results are very different, from recommendations on intake of 0.6 g / kg body weight, to extreme amounts of 3 and more g / kg body weight for those who want to increase muscle mass .

But how much protein is needed for women? What amount of protein is too large? How much is required depending on the goal? The answers to these questions were addressed by Campbell et al. studying women’s assets and their protein intake.

The conclusion is simple: Active female subjects who regularly train and do strength training must have increased protein intake for 2 reasons:

1. Protein is required for muscle maintenance and growth

A study by Campbell et al. consists of an examination conducted over two groups of active women for 8 weeks. The first group ate high-protein meals and had a daily intake of protein of 2.4 g / kg body weight, while the second group ate about 1.2 g / kg body weight.

All respondents from both groups did the same training, 4 training sessions per week. At the end of the study, the group that ate higher amounts of protein gained an average of about 2 kg of muscle, while the low-protein group gained significantly less, with only an average of 600g.

From this, it can be concluded that, in addition to training appropriate to the goal, body composition, or appearance, significantly depends on the amount of protein that is ingested daily.

2. Protein helps to melt fat

In addition to contributing to the maintenance and growth of muscle mass and participation in bone health, proteins have been proven to be an effective aid in fat loss and weight loss.

The aforementioned study, in addition to testing lean muscle mass, also tested the amount of fat lost in subjects in the two groups, with different daily intakes of protein.

The difference is big: the high-protein group lost an impressive 33% more fat than the lower-protein group.

It will come as a surprise to many that the high-protein group averaged about 425 calories more per day than the low-protein group, and fat loss is so much higher in that group. This is related to the thermal effect of food. Specifically, proteins increase their metabolism rate by 25%, while carbohydrates and fats do so by about 10%.

However, before you start eating protein alone, keep in mind that according to the study, an ideal amount of 1.7 g / kg body weight is considered, and that all macronutrients should be included in the diet for proper functioning of the body and maintaining health. and consult a nutritionist for their ratio.