Source :NEWS18 NEWS
Last Updated:April 20, 2025, 13:23 IST
Protein is not a nutrient reserved for elite athletes; it is a vital component of everyday wellness, especially for women
Despite its importance, protein continues to be an overlooked element in women’s diets, often due to longstanding misconceptions and societal myths.
When it comes to conversations around healthy eating, protein consistently emerges as a cornerstone nutrient — and rightly so. It plays a fundamental role in muscle development, tissue repair, immune support, and even hormone regulation. Despite its importance, protein continues to be an overlooked element in women’s diets, often due to longstanding misconceptions and societal myths.
Today, it is essential to address these myths and highlight how strategic supplementation and accessible sources of protein can help bridge the gap. Akshali Shah, Executive Director, Parag Milk Foods (Avvatar India), shares all you need to know:
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Myth 1: Women Require Less Protein Than Men
The belief that women naturally require less protein than men remains one of the most persistent myths. While protein requirements do vary depending on body weight, activity levels, and overall health, the difference between genders is often overstated. Typically, a woman’s protein requirement ranges from 0.8 to 1.6 grams per kilogram of body weight, depending on factors like age, activity level, and health status. For example, a woman who weighs 60 kilograms would require between 48 and 96 grams of protein daily to meet her nutritional needs. These needs increase significantly during periods of physiological demand, such as pregnancy, lactation, recovery from illness, or regular physical activity. In fact, lactating women may require up to 2.2 grams of protein per kilogram, owing to the additional demands of supporting a growing child.
Myth 2: Protein Leads to Weight Gain or Bulkiness
The idea that protein consumption causes unwanted weight gain or bulk is not only inaccurate but also harmful. In reality, protein supports weight management by enhancing satiety, reducing frequent snacking, and preserving lean muscle mass, which is essential for a healthy metabolism. Weight gain is typically the result of excess calorie intake and insufficient physical activity, not from consuming adequate protein.
Myth 3: Protein Supplements Are Exclusively for Athletes
Protein supplementation is often associated with bodybuilders or professional athletes, but this narrow view ignores the needs of everyday individuals, particularly women with busy lifestyles. Protein powders, shakes, and bars offer a convenient and efficient way to increase protein intake without overhauling one’s diet. For women managing demanding careers, parenting responsibilities, or active routines, these supplements can support energy levels and nutritional balance when regular meals are delayed or skipped. Studies tell us that our bodies absorb only a fraction of the protein we consume — around 10 grams from every 100 grams ingested — underscoring the need to spread out and optimise intake.
Convenience Meets Nutrition: Protein on the Go
With busy schedules becoming the norm, quick and convenient options tend to guide everyday food decisions. For those who struggle to sit down for regular meals, protein bars offer a practical solution. A well-formulated bar containing at least 10 grams of protein can serve as a nutrient-dense snack, ideal for on-the-go professionals, travellers, or fitness enthusiasts. Unlike sugary alternatives, protein bars help maintain steady energy levels and promote sustained focus.
Smart Supplementation: Supporting, Not Replacing, a Healthy Diet
Supplementation should be viewed as a tool to support — not substitute — a wholesome diet. High-quality protein supplements, when sourced from reputable brands, can complement daily meals and help individuals meet their nutritional goals. Whether consumed post-workout or between meetings, these products offer a streamlined solution to everyday dietary challenges.
Remember, protein is not a nutrient reserved for elite athletes; it is a vital component of everyday wellness, especially for women. By challenging outdated beliefs and embracing smart supplementation strategies, women can take informed steps toward improved health, energy, and resilience. The goal isn’t just to hit a number — it’s to fuel strength, resilience, and long-term wellness.
SOURCE : NEWS 18
