Top 5 Benefits of Whey Protein for Women
Protein is not just vital for pro bodybuilders and professional athletes, since a very long time whey protein has been associated with ‘body building’ and for people who lift extremely heavy weights, but studies show protein is an essential component of our everyday diet.
Whey protein not only improves immunity and strengthens your bones but also nurtures lean muscles and makes you strong and healthy.
An average woman needs around 1.2 grams per kilogram of their body weight, everyday. So here are top 5 benefits of incorporating more whey protein in women’s diet.
- Increasing Lean Muscle Mass
- Strengthens and promotes Healthy hair and nails and skin.
- Combats muscle loss
- Revamp Bone Health
- Supports Immune System
Everything about whey protein- In Brief
Whey and casein are two main proteins in milk, both these proteins are bi-products of cheese, however when we compare these two proteins, whey is significantly the better component for your health.
The building block of every cell, tissue and organ in our body is protein. There are 20 amino acids, out of which 9 are essential amino acids that our body requires to produce protein to function properly. Whey protein contains more BCAAs (Branched Chain Amino Acids), these help in reducing fatigue and increases lean muscle mass, improved endurance, makes your immune system robust and also reduce muscle damage.
The 9 essential amino acids required in our body are present in whey protein, which we need to incorporate in our diet daily. Some good sources of protein are meat, dairy, eggs, soy, chickpeas, tofu, cottage cheese, etc. Including these food sources in your meals can have a positive impact on your health and also keep diabetes at bay.
One of the best ways to ensure that you reach your daily protein intake is by adding safe whey protein supplements in your daily diet. Bolt Whey Protein is one of the best and safest protein supplements in the market. Whey protein is super versatile; it allows you to make delicious protein shakes, smoothies and milkshakes with Bolt’s flavoured protein powders, you can also make protein pancakes, cookies and flapjacks.
Let’s get back to the top 5 benefits of whey protein consumption for women-
1. Increasing Lean Muscle Mass
There is a certain misconception in women today that consuming protein supplements will make them look bulky. This is because of the marketing and advertising of protein supplements as men’s muscle enhancers. However, according to research, women who consume more protein have more lean muscle mass and tend to lose unwanted body fat. To reduce unnecessary munching habits, and to feel fuller for longer durations of time, you can take advantage of the Bolt’s highly satiating range of protein supplements.
2. Strengthens and promotes Healthy hair and nails and skin
To nourish our hair, skin and nails, protein is required. Collagen is vital to have healthy, youthful looking skin and also plays a structural role for our bone structure, whereas Keratin is important to maintain healthy hair follicles and nails. Studies show that protein supplements especially elite and premium quality whey protein can help improve the texture and quality of your hair, skin and nails.
3. Combats Muscle Loss
After we reach a certain age, our body starts to show signs of ageing, for example there is an unhealthy balance between our muscle to fat ratio. In our mid forties, fat starts to accumulate and slowly our muscles disappear. According to research, after the age of 30 muscle mass decreases by 3-4% with every passing decade, this rate multiples after the age of 60, this is known as sarcopenia. If you work on increasing your lean muscle mass, you can burn more calories efficiently all day. To reduce the risk of sarcopenia, increased and consistent protein intake with a balanced diet is ideal.
4. Revamp Bone Health
Women are more susceptible to health conditions like osteoporosis that impact the bones by weakening the bone and make the bones more fragile. After menopause the bone density starts to decrease rapidly since the levels of oestrogen decreases (oestrogen assists in absorbing calcium into our bones), so in order to maintain calcium in the presence of Vitamin D, we also need to include dietary protein in our diet for our bone health to be stable across our lifespan, which will also help reducing the risk of osteoporosis.
5. Supports Immune System
Protein consumption in adequate amounts along with a balanced diet will boost up our immune system. Immune system cells along with antibodies rely on protein in order to function properly. High quality whey protein products have been shown to produce glutathione which in turn helps to boost immunity. Bioactive components present in whey makes us immune against viruses and infections. Consumption of Vitamin D3 on a regular basis is enough to maintain sufficiency.
From a female’s perspective, we need to pay more attention to our recovery during certain periods of our menstrual cycle. Protein plays a vital role in supporting recovery of our muscles after all the exercises that we do. Adequate recovery helps us to keep pushing forward and striving to get stronger. In the luteal phase- which is the phase right ahead of the period we start menstruating, during this phase progesterone levels increase which further affects recovery rate, which is why we have to emphasise on this point in particular and boost our recovery. If you participate in any sport, your protein intake will be higher.
