How to Find the Best Protein Powder for Women

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What you need to know about Protein.

We all know that protein is an essential part of a balanced diet. Whether you are a casual exerciser or a hardcore weight lifter, whether you are a man or a woman, protein is a must. To get a better understanding of the role protein has in a good diet, let's do a quick lesson in nutrition.

How to Find the Best Protein Powder for Women
How to Find the Best Protein Powder for Women

Proteins - Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies. Proteins digest slower and can help you feel full, therefore, helping you eat less. Protein is found in some grains, eggs, cheese, and meats.

Women and Protein.

Most women don't realize how much protein they need for optimal health, or how to include the best protein in their diet. The amount of protein a woman needs is less than the amount of protein men need, and naturally varies by age, weight, activity level and other factors.

The average adult women requires approximately 46 grams of protein each day. However, pregnant and lactating women need up to 71 grams every day. It is recommended by the USDA that between about 19 percent of a woman's total calories should be from protein.

In the event you are not an average woman, you may need to do some protein math to figure out the proper amount of protein you require in your diet. Generally for women:

Recreational athletes need about 0.5 grams of protein daily for every per pound of body weight.

Competitive athletes need about 0.6 grams per pound.

Teenage athletes need about 0.8 grams per pound.

Athletes building muscle mass need about 0.7 grams per pound.

The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight. The type of protein powder and the amount you need depends on your activity level and goals.

Protein Powder.

The three most common types of protein powder are whey, casein, and soy protein. Of the three whey is the most popular because it is water soluble and contains all nine of the amino acids necessary for human dietary needs. 

Both whey and casein protein come from milk, so for people who are vegan, soy protein may be the way to go. Soy protein, however, is sometimes considered to be more unpleasant tasting and it doesn't dissolve as well in water as whey or casein. Ultimately, it is up to the individual to decide which is the best protein powder for women.

Whey protein is:

A protein found in milk (about 20%).

Fast-absorbing - it is quickly broken down into amino acids and absorbed into your bloodstream.

In your body for a shorter time.

A very good protein to consume after your workout.

Casein protein is:

The main protein in milk (about 80%).

Slow-absorbing - ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time.

A good supplement for meal replacements or to take before bed.

Soy protein is:

A plant-based source of protein.

Is as effective as most animal sources of protein and is as digestible as other sources of protein.

Known for its antioxidant capabilities.

A good supplement for meal replacements.

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