Protein is the building block for muscle development and growth, and even just for a healthy lifestyle. Living a healthy lifestyle is a growing trend – ditching bad food, incorporating workouts and seeing results. Even the female community has jumped into the fitness industry which has taken the world by storm. When it comes to supplementation, there is a lot of buzz around supplements related to men and women, as though they are different. This article clears some of the most common myths about whey protein for women and clears up any difference.
Whey protein provides instant fast-digesting protein in amazing flavours. It packs in a good amount of protein per scoop – usually around 20 grams – and is a very convenient drink. Women who train or just want to fulfil their basic protein need to understand the importance of protein in daily life, whey protein is one of the best and purest sources. Whey protein comes in handy for vegetarians who want to increase protein from dairy products and not meat. A single serving of 30-35 grams of whey packs in up to 25 grams of protein with a huge amino acid profile as well as other macronutrients.
Whey protein for women
Men and women can consume the same whey protein but there are brands in the market that aim at different kinds of whey protein made just for women. What they do is that they add some female-specific vitamins and minerals like Folic acid and Vitamin B6, which is required for growth in females. Some brands do tend to lower the protein content per serving to keep in mind that the requirement of protein is lesser than males.
Using a normal whey protein and then supplementing with multi-vitamins formulated for females’ specific needs will do exactly the same job, in a package tailored closer to your needs and goals. In short, whey for men and women is essentially the same and they are completely safe.
Benefits of whey protein for women
By making sure you get enough whey protein into your diet you can reap the ample benefits associated with it.
Strong muscles and bones
Whey is a complete and convenient high-quality protein. It offers all nine essential amino acids required to build hormones, neurotransmitters and antibodies, as well as strong muscles and bones. Plus, it is quickly absorbed by the body – making it ideal for post-run when your body doesn’t want to work to digest food.
Fast recovery of wounds
Whey enhances recovery. Studies consistently show protein enhances carbohydrate uptake, meaning your glycogen stores will be re-filled more quickly. A post-run carb-rich shake is good; a carb-rich one that includes some protein is better. Additionally, the protein will aide in post-run muscle repair.
Boosts immune system
Whey has been shown to powerfully support your immune system. Whey is one of the richest sources for the building blocks of glutathione, one of the strongest antioxidants in the body that must be made by the body. More powerful antioxidants mean a more powerful immune system. Additionally, whey contains proteins such as beta-lactoglobulin that have been shown to positively affect the immune system. It also contains glutamine, which also assists the immune system.
Now a days women are obsessed with body shaping and weight loss, Whey protein is considered one of the best supplements for those who want to lose weight, reduce belly fat and build muscles. Whey protein supplements promote weight loss, enhance muscle growth and reduce hunger in both men and women. A 23-week study of overweight adults found that adding 56 grams of whey protein per day led to 5 pounds (2.3kg) greater fat loss than the same amount of soy protein or carbs.
Whey is not only known to help with weight management and muscle growth, it’s even been known to reduce the effects of aging, it helps us to stop age related weight gain and diseases keeps us fit and strong.
Promotes healthy hair, skin and nails
Typically when you talk about supplements for healthy hair, skin, and nails, it is in a conversation regarding a collagen supplement. But collagen is a protein. And what composes our hair, skin, and nails? You guessed it: protein.
That’s why, after taking a protein supplement regularly, you may see improvements in the health and appearance of your hair, nails, and skin. Protein can help reduce hair loss and, in turn, result in thicker, fuller hair. Since your nails are similar to your hair, you may also notice fewer brittle nails and better nail coloration. Protein supplements also help keep your skin firm, supporting its natural productions of collagen and essential amino acids that keep the skin healthy and radiant.
Risks and side-effects of whey protein
If you happen to suffer from kidney issues, don’t consume whey protein. It could worsen your renal problems. It can cause kidney stones too. In order to neutralize this side effect, you are recommended to consume adequate dietary fibre and water, as part of your diet.
Unwanted fat gain
Many whey protein powder offerings have sugar added, which add to your carbohydrate consumption. Some of them may also have fat added. So, instead of upping your protein intake to burn more calories, you may actually end up eating beyond your calorific requirement.
Hike in blood acidity level
Whey protein consumption increases the pH level in our blood. Our kidney finds it difficult to metabolize this excess protein. As a result, our blood becomes more acidic.
Unbalanced nutrition consumption
When you consume natural protein, you may be doing so, along with other nutrients, but it is still more wholesome than protein supplements. Whey protein powder is processed and disturbs the natural nutritional intake of our body.
Myths Associated With Whey Protein Consumption By Women
Myth 1: High protein intake will increase my testosterone
Both male and females have certain testosterone levels. Testosterone is the driving force for muscle development. In the case of men, the testosterone levels are around 0.95-4.3 pg/dl whereas it is around 0.7-3.6 pg/dl for women.
Women’s free testosterone levels are also lower as compared to men. Testosterone levels are mostly increased due to high carb and fat diet. Consumption of whey or any other protein source doesn’t interfere with testosterone levels unless consumed in high amounts. Some research tells that Higher amounts of proteins (3 grams per pound of body weight) might decrease the T-levels.
Myth 2: Whey protein is only required for those who train
Most of us always consider protein and whey as the agents required to build muscle mass which is not always true owing to that fact that any individual being a male or female requires a minimum amount of protein to sustain. For females, the lower limit is 56 grams per day.
The minimum level should be met to sustain the muscles you have. A whey shake contains around 25 grams of quality protein. A shake or 2 per day is a convenient replacement for the protein that you require daily, provided you are unable to eat protein-packed food. The above intake might not be helpful to build muscle but would at least help your body to function correctly.
Myth 3: Whey protein consumption will make me bulky and increase my weight
Whey protein promotes lean mass – it doesn’t make you bulky. In case of women who work out, whey protein and protein-rich food help in reducing fat, promote lean growth and reduces cravings for sugary food. Whey protein consumption ensures all the essential amino acids required for sustaining muscle are available. The bulk is promoted by the consumption of diets rich in carbs and fats and not protein. Moreover, women don’t have hormones like those of their male counterparts that aid in getting huge!
Whey protein can be taken by anyone and everyone, it is a good source of protein. You can take whey protein even if you want a healthy body, it mostly depends on your diet and workout you do. Though there are myths of consumption of whey protein by women, many research and study suggested that intake of whey protein by women has many health beneficiaries and there are special whey protein supplements made only for women, so yes, a women can consume whey protein.