Protein for Women: Muscle Made Easy

The times when strength training was a male domain are fortunately over. More and more women are discovering the benefits of a protein-rich diet combined with strength training - not only for a firmer figure but also for physical and mental health and longevity. Unfortunately, there are still many myths, misconceptions, and half-truths about women's protein needs, both online and offline. Therefore, we want to provide a kind of summary about protein for muscle building in women with this article to help you achieve your goals with the right diet.

Why Protein is Important for Women Who Want to Build Muscle

Proteins are the building blocks of our tissues and thus our muscles, playing a crucial role in our bodies. We know that it is important to consume enough protein if we want to build muscles. If the body does not get enough protein, it cannot build or maintain the necessary muscle mass. Especially after hard training sessions, a stable protein intake is important to repair and strengthen the damaged muscles  [1]. But how does it work?

All proteins are made up of amino acids. These small molecules are the building blocks of protein and thus our tissues. Of the twenty different amino acids in our body, nine are considered "essential". This means that our body cannot produce them on its own, and we must obtain them through our diet. These nine are leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.

Among the essential amino acids, the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine play a special role. They are crucial for muscle building because they are significantly involved in muscle protein synthesis [2]. This is the process by which our body produces new muscle fibres or repairs damaged muscle fibres.

When we train, muscle fibres are damaged by exertion. This is not dramatic and even the purpose of training, as it triggers a regeneration process that results in muscle strengthening. To support this process accordingly, it is essential to provide our body with enough nutrients.

It is not necessarily required to consume these nutrients (such as protein) immediately after training. Recent studies have shown that it is much more important to consume enough protein throughout the day [3]. 

How Much Protein Do Women Need?

The German Nutrition Society has recommended a daily protein intake of about 0.8 grams of protein per kilogram of body weight for years [4]. However, this figure is outdated and may be too low! For those who actively want to build muscles, the requirement is significantly higher. Experts nowadays recommend, based on newer scientific findings, an intake of 1.4 to 2.0 grams of protein per kilogram of body weight per day. This amount, which varies slightly with age, life situation, and athletic goals, not only helps in building new muscles [5]. It also helps maintain existing muscle mass, which is especially important as we age. Women who are pregnant  [6], breastfeeding, or going through menopause [7] also benefit from a higher protein intake.

When it comes to quality, not all protein sources are the same. If all essential amino acids are present in sufficient quantities in a food, we speak of a high-quality, complete protein source. These are mainly found in animal-based foods like meat and dairy products, but they can also be found in plant-based sources like soy. If a protein source lacks EAAs, it is not necessarily a problem, as foods are rarely eaten in isolation. For example, combining two incomplete protein sources like beans and rice perfectly complements each other to form a complete, high-quality amino acid profile. 

Natural Protein Sources and Shakes for Women

As mentioned above, it is quite possible to meet the daily protein requirement entirely with regular foods. Here are a few examples of protein-rich foods that you can incorporate into your diet:

Eggs and Dairy Products: Eggs, yoghurt, and quark are rich in protein.
Meat and Fish: High in quality protein but containing varying amounts of fat depending on the type.
Plant-Based Sources: Legumes, tofu, and tempeh offer plant-based protein and may be healthier than animal sources [8] as they contain fibre and important micronutrients.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds are sources of protein and healthy fats.

The major downside is that many of these protein sources in their unprocessed state need to be stored cool and prepared before consumption. Additionally, they are often more expensive and, therefore, not provided in sufficient quantities in restaurants, cafeterias, and cafes. Those who don't have the time, desire, or means to cook at home might miss out. This is where protein shakes come into play.

Protein powders are a readily accessible and highly efficient source of protein that can help meet the daily protein requirement - especially if you are on the go a lot or don't have time to cook. Nowadays, there is a wide variety of protein powders, so there is something for everyone:

• Whey Protein: It is quickly absorbed by the body and contains all essential amino acids, though depending on the purity level, it also contains lactose, carbohydrates, and fats from whey. Some people find whey hard to digest or experience skin issues. 
• Casein: This protein also comes from milk and can, therefore, lead to the same intolerances as whey. It is, however, digested more slowly and is ideal for providing a constant supply of amino acids overnight.
• Vegan Protein Powder: The perfect alternative, not just for vegetarians, vegans, and those with lactose intolerance. Plant-based protein, such as from soy, peas, rice, or seeds, is more sustainable than corresponding animal products and, with good formulation, provides all necessary EAAs, though it has a lower leucine content [9]. 

You don't need a protein powder specifically designed for women! When it comes to the composition of protein, men and women have the same needs. Don't be swayed by exotic additives that provide no added value and only cost you money. What matters is good ingredient quality and, of course, a high protein content. 

At WAM, we aim to give visibility to female athletes and encourage and support women in strength training. We stand against industry-standard marketing tactics and the "pink-washing" of products that are as beneficial for women as they are for men. Our WAM Protein is purely plant-based and enriched with leucine to support you in muscle building as best as possible. With 22g of protein per shake, it effectively promotes your recovery and makes it easier to reach your ideal daily protein intake.

Benefits of Protein for Women

Although protein powder is equally beneficial for men and women as a dietary supplement, there are specific benefits of a protein-rich diet for women in general:

Muscle Building and Maintenance: Women are proportionately more affected by age-related muscle loss (sarcopenia) and its consequences than men. Sufficient protein - paired with strength exercises - can help maintain or even build muscle mass, thereby reducing the risk of falls and associated fractures, and maintaining a certain level of independence [10]. 

Strong Connective Tissue: Proteins not only strengthen muscles but are also important for connective tissue, which is heavily stressed during pregnancy. In general, connective tissue contributes to better stability and performance, as it supports the joints and thus prevents injuries. 

Prevention of Osteoporosis: Proteins, muscle, and strength training play an important role in bone health [11]. Osteoporosis, a disease characterized by decreased bone density and increased fracture risk, particularly affects women after menopause. 

Protein in Diets and Weight Loss

Protein can be helpful in two ways when aiming for weight loss. Firstly, a higher protein intake helps prevent muscle mass loss when consuming fewer calories during weight loss. Secondly, proteins combined with muscle contribute to a healthy metabolism - the more muscular you are, the more calories your body burns even at rest to maintain basic functions. Additionally, the body uses more energy to metabolise protein, known as the thermic effect. Protein also increases the feeling of fullness and reduces hunger [12]. 

Practical Tips for a Protein-Rich Diet

If you now plan to integrate more protein into your diet, here are a few tips on how to do it easily:

• Integrate Protein into Every Meal: Add a protein source to every meal, whether through meat, dairy products, legumes, or protein powder.
• Have Protein-Rich Snacks on Hand: Examples include nuts, quark, or hummus. 
• Use Protein Shakes: The fastest and most convenient way to increase your protein intake, especially after training or when on the go.

Conclusion: Protein for Women and Muscle Building

It's no secret that sufficient protein intake is beneficial for women. It's not just about building muscles but also about general health in various life situations and preventing age-related diseases. The daily amount of 1.5-2.0 g of protein per kilogram of body weight can be fully covered by regular foods or with the help of protein powder. It doesn't have to be protein powder "specifically for women."

If you have any questions about WAM Protein or about nutrition and fitness in general, feel free to email us! We look forward to supporting you on your journey!

Sources

[1] Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. 

[2] Kaspy MS, Hannaian SJ, Bell ZW, Churchward-Venne TA. The effects of branched-chain amino acids on muscle protein synthesis, muscle protein breakdown and associated molecular signalling responses in humans: an update. Nutr Res Rev. 2023 Sep 8:1-14.

[3] Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948. 

[4] https://www.dge.de/wissenschaft/referenzwerte/protein/

[5] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.

[6] Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015 Jan;145(1):73-8. 

[7] Kuo YY, Chang HY, Huang YC, Liu CW. Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients. 2022 Oct 10;14(19):4210.

[8] Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. 2020 Sep 1;180(9):1173-1184. 

[9] Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019 Aug 7;11(8):1825.

[10] Rogeri PS, Zanella R Jr, Martins GL, Garcia MDA, Leite G, Lugaresi R, Gasparini SO, Sperandio GA, Ferreira LHB, Souza-Junior TP, Lancha AH Jr. Strategies to Prevent Sarcopenia in the Aging Process: Role of Protein Intake and Exercise. Nutrients. 2021 Dec 23;14(1):52.

[11] Papadopoulou SK, Papadimitriou K, Voulgaridou G, Georgaki E, Tsotidou E, Zantidou O, Papandreou D. Exercise and Nutrition Impact on Osteoporosis and Sarcopenia-The Incidence of Osteosarcopenia: A Narrative Review. Nutrients. 2021 Dec 16;13(12):4499. 

[12] Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173.