The Ultimate Protein Guide For Women Through All Ages

By Author: Ritebite Maxprotein
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There is so much pressure from society to age gracefully especially on the ladies! But it is actually a nutrition game more than a cosmetic one! We will tell you about it.

You thought all those anti-ageing creams, dermatological treatments are the go-to for looking younger. Well, you are right! They can make you look younger, but what about FEELING younger from within? What you eat can make you feel AND look young. The biggest ally in your anti-ageing or your age-defying journey is PROTEIN.

We all know the importance of protein right? It’s in our shampoos, soaps, conditioners, creams, everywhere except in our diets! Sadly, working women and housewives were found to be 70-80% deficient in proteins. Almost 48% of mothers of adolescents to don’t know the importance of a protein-sufficient diet!

We are just prepping for a healthcare apocalypse by ignoring proteins from our diet!

However, it’s never too late to improve and we are here to help you with that. Here is a guide on the daily protein requirement for the various life stages of women ...
... and how they can ensure a healthier future for themselves.

Pre-teens and Teenage

The amount of protein needed is dependent upon age, physical activity, and stage of life. Most teens are in a stage of growth and puberty. Linear growth wherein bones lengthen and they experience a growth spurt. Girls aged between 9 to 13 years require 34 grams of protein per day and those between 14 - 18 years require 46 grams every day. The requirements are even higher for teen athletes.

Adults

The protein requirement for adult females do not vary greatly, they still need a minimum of 46 grams every day. According to ICMR, one needs to consume a minimum of 0.8 grams of protein per kg body weight. However, this is the bare minimum amount. Those who are active and work out often can consume 1 to 1.2 grams/kg body weight.

Pregnant and lactating women

Women who are pregnant or are lactating require a minimum of 71 grams of protein every day, according to the Institute of Medicine. Those having twins or multiple babies might need more protein. Care should be taken, however, regarding the protein sources. Plant-based sources could be incomplete but also provide with fibre. Lean meat and low mercury fish are advised.

While on special diet or exercise regimen

Have you recently adopted a new diet? Are you on a special strenuous exercise regimen? Then your protein requirements might need recalculation.

After 50 years of age

Sarcopenia or progressive muscle loss, strength and function are pretty much high after 50 years of age. Studies have found that providing them with a protein rich snacks shows the best results. Mayo Clinic suggests consuming 1.2 to 1.5 grams/kg body weight for the elderly population. Coupled with regular exercise, a high protein diet will help preserve the muscle tone and strength.

What kind of protein to eat

While the bioavailability of animal-source protein is the best, care has to be taken on the protein package. Plant-based protein provides fibre and is naturally low in saturated fat. However, most plant-proteins are devoid of essential amino acids hence complementing them with cereals is the best option. For the older population, it is important to consume foods with the amino acid leucine. Eggs, fish like salmon, halibut, chicken, turkey are the best bet. For those who are on the move, ready to eat protein bars are a great option. Here is a blog which helps you choose the right protein bar.

Is it important to eat protein in every meal

An absolute yes. If you are looking for satiety and to continuously fuel your muscles, then making protein a part of every meal is a must. Including snacks. Most of the Indian snacks are cereal centric and low in protein. Hence consider protein bars India like Max Protein and protein milkshakes to keep you going.

So there you go ladies, a foolproof nutrition plan that will help you age better! Happy chomping on protein.