How much whey protein a woman should take depends on several factors.
Many women shy away from supplementing with whey protein over concerns it will bulk them up. However, whey protein is an excellent source of protein and can aid in weight loss.
According to personal trainer Taylor Ryan who published an article on ArticleBase, whey protein will not add bulk to women. This is because women do not have the hormones that encourage the growth of large, padded muscles like men. Whey protein will aid women in getting an overall toned look rather than rippling muscles.
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How Much and When Should Women Incorporate Whey Protein in Their Diets?
Most women don’t get enough protein in their diets. However, when supplementing with whey protein you don’t want to consume too much protein on a daily basis.
By consuming too much, your liver and kidneys will need to work harder to process out additional nutrients that the body cannot use up.
Depending on how active a woman is and how much they weigh, a woman can supplement safely with whey protein. What is recommended by the manufacturers of most whey protein supplements is for women to take one scoop, equal to about 20 to 25 grams of protein, once or twice a day.
Men usually need more protein and are recommended to take two scoops, with 20 g -25 g, per serving and take it once or twice a day.
The best time to take whey protein for both men and women is before, during and/or after a workout. For those who exercise sparingly and are using whey protein for weight loss, whey protein has shown to work best when taken in the morning.
Does Whey Protein Really Aid in Weight Loss?
Whey protein is very beneficial for those trying to lose weight. There are many weight loss products and meal replacement bars that already contain whey protein.
Studies have found that people who are trying to lose weight by supplementing with whey protein and exercising have more lean muscle and less body fat. They also have an increase in their metabolism and burn more calories per day than those who don’t supplement or exercise.
Whey protein also aids in helping to keep hunger pangs down for individuals who use it for weight loss. Not only does it help create a feeling of fullness, but it also helps keep cravings down and promotes a feeling of satiety.
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Do Women Need Extra Protein in Their Diets?
Some of the health risks are:
- increased risk of developing osteoporosis
- slow metabolism
- thinning of the hair
- fragile fingernails and toenails
Also, those women who do not get enough protein in their diet tend to feel more tired and in some cases eat more calories in high carbohydrate foods to compensate for this lack of energy.
What Are the Benefits to Supplementing With Whey Protein?
For women, in particular, whey protein is a great way to increase daily protein intake. You can increase the amount of protein you consume without the extra fat and carbohydrates that sometimes come along with incorporate it with food.
Whey protein is easy to digest and makes a great post-workout snack or meal in liquid form. It also has been proven to reduce body fat in women and also bring down cholesterol levels.
The essential amino acids in whey protein, such as leucine, can help keep lean muscle but does so while still promoting fat reduction.
Glutathione, which is a key antioxidant, is increased with whey protein supplementation. This antioxidant is essential in keeping your immune system healthy. Because of this, whey protein promotes a healthy immune system.
Whey protein is not a drug, but rather a dietary supplement. It’s considered a food and is a natural byproduct of cheese.
Because of whey protein’s high content of essential amino acids and protein, women will build more muscle, which leads to a faster metabolism.
Frequently Asked Questions (FAQ)
Do I have to take protein supplements?
Unless your doctor has instructed you to take protein supplements, you do not have to take them.
Are protein supplements safe?
Whether or not protein supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.
What supplements do I need to take?
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
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