Close Menu
Healthtost
  • News
  • Mental Health
  • Men’s Health
  • Women’s Health
  • Skin Care
  • Sexual Health
  • Pregnancy
  • Nutrition
  • Fitness
What's Hot

Semaglutide for Weight Loss – Summer Safety and Side Effects Guide

June 9, 2025

Teenagers and sexual education during the Covid-19 pandemic and beyond

June 9, 2025

Creamy all the toast Avocado bagel (easy, salty breakfast!)

June 8, 2025
Facebook X (Twitter) Instagram
  • About Us
  • Contact Us
  • Privacy Policy
  • Terms and Conditions
  • Disclaimer
Facebook X (Twitter) Instagram
Healthtost
SUBSCRIBE
  • News

    AI model detects brain tumors with high precision using epigenetic fingerprints

    June 8, 2025

    The new study warns long -term risks from germ transplants

    June 8, 2025

    Self-collection tests could be a solution to increase access to cervical cancer control

    June 7, 2025

    Preeclampsia associated with long -term brave disbelief and worsening the effects of stroke

    June 7, 2025

    In Axing’s MRNA contract, Trump delivers another blow to US bio -security, former officials say

    June 6, 2025
  • Mental Health

    Heart attack or panic attack? Why do young people call ambulances for non -managed stress

    June 7, 2025

    My journey, my development, my truth – uninterrupted

    June 6, 2025

    Why I am fighting for mental health change

    June 3, 2025

    Girls with painful periods are twice as high as their peers to have symptoms of anxiety or depression

    June 2, 2025

    Does psychiatric drug kill creativity? Rejecting Van Gogh’s myth

    May 29, 2025
  • Men’s Health

    Scientists identify genetic indications that connect air pollution to neurodegeneration

    June 7, 2025

    Do you want a stronger back? This Powerlifter’s secret weapon is a secret weapon

    June 7, 2025

    Chains, bands and greater profits: Guide to deal with resistance

    June 6, 2025

    Phil Stutz, True Magic & Healing Mankind: Useful tools for today’s World – Part 2: Universe 1 and Universe 2

    June 6, 2025

    45 minutes Full Barbell Barbell workout for muscle and combustion fat

    June 2, 2025
  • Women’s Health

    Making the connection between collagen and recovery from exercise

    June 8, 2025

    Alice Connors for purpose and progress

    June 4, 2025

    8 teenagers of vitamins must actually get

    June 4, 2025

    Reasons for frequent urination

    June 3, 2025

    Life with myalgian encephalomyelitis/chronic fatigue syndrome

    June 3, 2025
  • Skin Care

    Semaglutide for Weight Loss – Summer Safety and Side Effects Guide

    June 9, 2025

    10 signs it’s time to see an acne expert

    June 8, 2025

    11 Important facts for Botox Botox hood

    June 7, 2025

    Liposcopy: Is it right for you?

    June 7, 2025

    Ideas for father’s day and beyond

    June 4, 2025
  • Sexual Health

    Teenagers and sexual education during the Covid-19 pandemic and beyond

    June 9, 2025

    The odd rise of cases of syphilis to heterosexual men in the UK

    June 8, 2025

    The Role of Certified LGBTQ Certified Sexual Therapist – Sexual Health Alliance

    June 7, 2025

    How Pride paved the way for sexual well -being

    June 5, 2025

    Best male masturbation positions Female

    June 4, 2025
  • Pregnancy

    Love in Melbourne Australia – Tiffany Rose Maternity Blog UK

    June 8, 2025

    How to remain calm with high blood pressure during pregnancy?

    June 7, 2025

    Pink Stork’s flagship product – as shown in “Empowered by Meg Ryan”

    June 7, 2025

    You don’t have to know everything – only that before birth

    June 6, 2025

    Top 100 Names of Girls 2024

    June 5, 2025
  • Nutrition

    The busy mom’s driver for intestinal-brain connection

    June 7, 2025

    Healthy Banana Bread (Child Approved) Sarah Remat

    June 6, 2025

    The secret to the loss of persistent belly fat by registered dieticians

    June 5, 2025

    Why are you always tired and what to do

    June 5, 2025

    20 herbal and wonderful recipes with appetizers

    June 4, 2025
  • Fitness

    Creamy all the toast Avocado bagel (easy, salty breakfast!)

    June 8, 2025

    Men’s Health Month: Dealing longevity vacuum

    June 7, 2025

    Best 12 biceps exercises ranked: build larger and stronger weapons

    June 6, 2025

    Próximamente el 10 de junio: 25 minutes of train de Joel Freeman

    June 5, 2025

    The best weight counter to add to your home gym in your 2025

    June 5, 2025
Healthtost
Home»Women's Health»How women can determine protein intake for muscle building
Women's Health

How women can determine protein intake for muscle building

healthtostBy healthtostNovember 24, 2024No Comments4 Mins Read
Facebook Twitter Pinterest LinkedIn Tumblr Reddit WhatsApp Email
How Women Can Determine Protein Intake For Muscle Building
Share
Facebook Twitter LinkedIn Pinterest WhatsApp Email

Protein is one of the three macronutrients that form the basis of our nutritional needs. The protein we eat is what builds our hair, skin, muscles and bones, as well as the multitudes of hormones, enzymes and neurotransmitters that all work in delicate chain reactions to make the miraculous machine that is the human body to function.

When most people think of protein, the first thing they think of is muscle – this is because protein plays a central role in building and maintaining muscle mass, which is key to metabolism, mobility and our physical strength.

This article describes what protein is, how it helps us build muscle, and guidelines for how much protein women need to build muscle.

What does protein do in the body?

Proteins are complex molecules made up of long chains of amino acidswhich are essentially your body’s building blocks for muscle repair and growth.

Out of 20 different types of amino acids, there are 9 that the human body cannot produce on its own and must obtain from the diet. These nine “essential” dietary aminos are:

  1. Histidine
  2. Isoleucine
  3. White
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valin

All of these amino acids serve specific functions such as balancing our fluid levels, regulating our metabolism, transporting nutrients, and creating hormones.

If your diet is is missing in these amino acids, may be present serious consequences such as depressed immune system, weakness and hair and skin problems.

Do men and women need different amounts of protein?

The short answer to this question is yes, in general, men need more protein on average than women. Protein requirements are calculated based on body weight and activity level, and men are usually larger than women.

Based on the average weight and activity level for both sexes, the recommended dietary allowance for an “average” woman is 46 grams of protein (71 grams if breastfeeding) and 56 grams for a man.

The recommended dietary allowance set by Food and Nutrition Board of the Institute of Medicine uses it same formula to calculate protein requirements for men and women, therefore, in general, women and men require the same amount of protein per unit of body weight: 0.36 grams per kilogram (or 0.8 grams per kilogram) of body weight.

How much protein should I eat to build muscle?

Recommended Dietary Allowances (RDAs) are just the baseline for what you need to avoid becoming deficient and getting sick. Just as the amount of protein a woman needs increases when she’s pregnant or nursing because she’s growing extra tissue (among other things), building muscle requires more than the RDA.

The RDA for daily protein is 10%, but the majority of people in the Western world consume more than this – 16% for Americans and 15-20% for adults in the UK and Europe. THE Protein Summit Reporthowever, states that it is recommended and safe to at least double the RDA.

Along with training, the nutritional key to building muscle is to pack more low-calorie protein into your diet. The ISSA (International Sports Science Association) recommends around 1.2-2.0 grams of protein per kilogram of body weight when trying to build muscle, with the higher level aimed at women undergoing major body transformations or a lot of strength training.

Here are some key ISSA protein guidelines for building muscle:

Balance your macros

Measuring your protein as a percentage of your total caloric intake helps ensure you’re eating a balanced diet that’s optimal for your goals.

Remember: Macronutrients interact within the body in complex ways, and achieving the right balance is key to good health and achieving your fitness goals.

Factoring in body type when calculating protein intake

While optimal protein intake is highly individual and should be taken on a case-by-case basis, different body types they have different protein requirements for building muscle. Not everyone will relate to a specific body type, but it’s worth considering when calculating the percentage of protein your daily calorie intake should include when trying to build muscle.

  • Ectomorph: People with this body type are naturally lean, with a higher metabolic rate. A ratio of 25% protein, 20% fat and 55% carbohydrates is a good goal.
  • Endomorph: People with this body type tend to have a slower metabolism and are naturally heavier. They should aim for a ratio of 35% protein, 40% fat and 25% carbohydrates.
  • Mesomorph: Mesomorphs build leaner muscle more easily and are more athletic. They should aim for a ratio of 30% protein, 30% fat and 40% carbohydrates.

Women’s bodies come in all shapes, sizes, and metabolic rates, so these are all rough guidelines for someone looking for a starting point with their muscle building goals.

Start with the most relevant body type and adjust your macros based on your individual goals and reactions to any adjustments.

Building determine intake muscle protein women
bhanuprakash.cg
healthtost
  • Website

Related Posts

Making the connection between collagen and recovery from exercise

June 8, 2025

Alice Connors for purpose and progress

June 4, 2025

8 teenagers of vitamins must actually get

June 4, 2025

Leave A Reply Cancel Reply

Don't Miss
Skin Care

Semaglutide for Weight Loss – Summer Safety and Side Effects Guide

By healthtostJune 9, 20250

Acne is incredibly common, affecting around 50 million People in the US – and for…

Teenagers and sexual education during the Covid-19 pandemic and beyond

June 9, 2025

Creamy all the toast Avocado bagel (easy, salty breakfast!)

June 8, 2025

AI model detects brain tumors with high precision using epigenetic fingerprints

June 8, 2025
Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • Vimeo
TAGS
Baby benefits body brain cancer care Day Diet disease exercise finds Fitness food Guide health healthy heart Life Loss Men mental Natural Nutrition Patients Pregnancy protein research reveals Review risk routine sex sexual Skin study Therapy Tips Top Training Treatment Understanding ways weight women Workout
About Us
About Us

Welcome to HealthTost, your trusted source for breaking health news, expert insights, and wellness inspiration. At HealthTost, we are committed to delivering accurate, timely, and empowering information to help you make informed decisions about your health and well-being.

Latest Articles

Semaglutide for Weight Loss – Summer Safety and Side Effects Guide

June 9, 2025

Teenagers and sexual education during the Covid-19 pandemic and beyond

June 9, 2025

Creamy all the toast Avocado bagel (easy, salty breakfast!)

June 8, 2025
New Comments
    Facebook X (Twitter) Instagram Pinterest
    • About Us
    • Contact Us
    • Privacy Policy
    • Terms and Conditions
    • Disclaimer
    © 2025 HealthTost. All Rights Reserved.

    Type above and press Enter to search. Press Esc to cancel.