Daily Protein Intake for Women
Protein is one of the macro-nutrients that your body needs to not only survive but thrive. It is not only imperative for muscle growth but also for bones, teeth, hair and nails. It contains twenty-two amino acids that your body uses to make muscle and bones, hormones, enzymes, neurotransmitters, and antibodies. Daily protein intake for women is imperative for repairing the wear and tear of the body and will help you to feel satiated longer while keeping blood sugar stable.
Recommended Daily Protein Intake for Women:
How many grams of protein should we be eating? As for adults and children over 6; at least 1/2 your body weight in grams. I recommend at least 30 grams at each meal and try to get over that for breakfast. It is imperative to get a lot of your protein in, in the morning to help you build and maintain muscle mass. As we get older it becomes even more important to get protein into the diet. Increase your children’s protein intake when they are going through a growth spurt, participating in strenuous sports, suffering with an injury, or getting over illness.
Difficulty eating Protein:
If you are noticing that it is difficult to eat protein you may be dealing with digestive issues, so it is imperative to heal your gut. (Ep 85: Eat more vegetables for gut health). If you notice a sulfur smell when you are gassy, that may be a clear sign that your body is not assimilating protein properly.
Protein as a Vegetarian:
If you are vegetarian it is imperative to ensure you are getting the nine essential amino acids each day. So you will want to make sure you are eating both beans, grains, nuts or seeds each day. I would highly recommend you work with a nutritionist to ensure that you are providing yourself and your family what you need; because if your not consuming the nine essential amino acids your body won’t be able to use the protein effectively.
Signs of Protein Deficiency:
If you are noticing weak nails, hair, or dealing with lots of illnesses (sick all of the time), then you may have a protein deficiency and this is a clear sign that you are not getting the recommended amount of protein for women in each day. It is imperative for you to begin increasing your protein to maintain healthy hormones.
Top Protein Sources:
The top three ranked proteins based on how well the body uses the individual amino acid components of protein are:
1. Whey protein (I like Protelicious)
2. Eggs
3. Fish (check out the Podcast episode with Sena Sea about wild caught salmon and how you can get your children to start eating fish).
If you are struggling to get the recommended protein in your diet each day, start small and work your way up. This will help support your muscles as you get older to ensure you don’t deal with sarcopenia. And then join us in the community to begin making more positive changes in your health.
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Healthy Eating Tips for Families
