You might be wondering how much protein women should consume after working out. When is it taken, too? Simply read this article to find the answers to all your questions.
You may be wondering about the type, quantity, and importance of protein after exercise for women, and this is what we will learn in the article that follows: No matter what your exercise goal, the meal after exercise is very important because it helps the body regain its energy and is important for muscle recovery and non-injury. Protein is one of these foods, and it is one of the most important of these foods.
What is the importance of post-workout protein for women?
We would like to point out that eating protein after exercise will not cause an increase in muscle size like bodybuilding, which is something that some women may fear. Contrarily, protein is crucial for women, and the following are some of its advantages:
- Helps to strengthen the body and increase muscle mass.
- Protein helps the body recover from injuries.
- Improves bone health .
- It increases the body's metabolism rate, thus prompting the body to burn more fat.
- Eating protein helps maintain weight, whether the goal is to lose or gain it, and reduces hunger and balances appetite.
What is the amount of post-workout protein for women?
The amount of protein consumed is dependent on the individual's age, weight, exercise intensity, and type, but protein intake in general is crucial. Men and women require different amounts of protein, and it is important to note that women require additional protein after exercise in addition to the daily requirement for protein. We explain this quantity as follows:
- Based on the recommendations of the International Society of Sports Nutrition, women need an amount of protein after exercise ranging between 1.4 - 2 grams of protein per kilogram of body, and this amount varies with the type of exercise and the desired result, and a larger amount can be eaten up to 2 grams of protein and more per kilogram Weight for female bodybuilders .
- According to the recommendations of the Food and Nutrition Board of the National Academy of Medicine, women need to eat 0.8 grams of protein per kilogram of weight per day, and the average is 46 grams of protein per day if they do not exercise.
What is the most appropriate time to eat protein after exercise for women?
In fact, there is a difference in the best time to eat protein after working out for women, as some research suggests that the body can absorb protein more effectively at a certain point after exercise.
We provide the following guidelines regarding when it is best to eat protein after working out:
- Eat between 0.4-0.5 grams of protein per kilogram of your weight within a quarter of an hour to two hours after exercise, and distribute the rest of the amount throughout your day as a general rule.
- The body needs time to digest protein and use amino acids, so it's best to eat some before you work out.
What are the sources of post-workout protein for women?
When searching for protein sources after exercise for women, we must take into account the protein content of amino acids, as the body needs all of them and is usually found in animal sources completely, while plant sources lack some of them. Therefore, diversifying these sources—which include the following—is the best way to meet our full need.
- Greek yogurt is a good source of protein.
- Eggs, which are a source of all the amino acids, can be eaten boiled or scrambled.
- Whole-grain bread can be used to make a sandwich with turkey slices as a post-workout meal.
- shrimp.
- Steak.
- Cottage cheese.
- Tuna and salmon .
- Grilled chicken breast without skin.
- cooked lentils.
- Dried shiitake mushrooms.
- Sun dried tomatoes.
- Cooked soybeans without salt and tofu .
- If you don't have time to make a post-workout meal, you should use protein supplements, protein powder, and protein shakes.
What are the symptoms of protein deficiency for women?
The following symptoms may suggest that you do not get enough protein for your body after exercise, after learning the most crucial information about protein after exercise for women:
- Feeling hungry most of the time.
- Feeling abnormally tired and weak.
- Nails break, breakage, break hair, and dry skin .
- Increasingly morbidity, prolonged treatment and recovery, and slow wound healing.