Hello experts. I am a woman who likes fitness. I am between the ages of 25 and 30. I have almost never eaten any sports nutrition food. But my coach and many fitness friends around me are taking protein powder, plant protein or whey protein. I would like to ask you: Do fitness women need to take protein powder? Why? Are there any differences between men and women in taking it?
Bodybuilding and fitness sports nutrition expert Ai Hua:
Generally speaking, if healthy young women who are doing fitness have a reasonable dietary structure, an appropriate proportion of protein, fat and carbohydrates, and a good quality of dietary protein, there is no need to supplement with additional protein powder. Of course, if conditions permit, it is also beneficial to add some protein powder in an appropriate amount. However, if the proportion of protein in the diet is low and the quality of the protein is poor, it may cause insufficient protein in the body, affect muscle growth and repair, affect the body's immunity, and naturally affect physical health and fitness effects. . In this case, you should add some high-quality protein powder.
For fitness women, although they do not have as many muscles as men, protein is required to maintain normal metabolism of muscles, synthesis of hemoglobin and immunoglobulins, etc. Moreover, engaging in regular fitness activities will inevitably increase protein consumption. Therefore, the protein requirements of fitness women are increased.
Young women generally have a daily energy requirement of 2,000 to 2,100 kcal. The protein requirement of fitness women can reach about 15% of the total energy. Based on this calculation, the daily protein requirement is approximately 75 grams. If dietary protein is insufficient, protein powder can be used to supplement it. Young women who are exercising can supplement 20 to 25 grams of whey protein or plant protein every day. 20 to 25 grams of protein powder contains about 80 to 100 kcal of energy. Therefore, when supplementing protein powder, in order to avoid gaining weight, you can correspondingly reduce other foods with the same energy.
The amino acid pattern of whey protein is very consistent with the needs of the human body, and its absorption and utilization rate is very high, so it can be used as the first choice. The component of plant protein is generally soy protein. Although the absorption and utilization rate is not as high as that of whey protein, it is also a high-quality protein and the price is relatively low, so you can choose it as appropriate.