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, if any, to that of men’s.
Whey protein provides instant fast-digesting protein in amazing flavors. 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.
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 powders create kidney issues
It’s a myth and there are almost no studies to prove this point. A very protein-rich diet is not recommended for those suffering from kidney issues but even the consumption of 2 grams per pound of bodyweight has not shown adverse effects on the kidneys.
Myth 4: 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!