Should women drink protein shakes?

Protein plays a key role in the human diet, regardless of gender and age. Meeting the needs for this macronutrient in both women and men, as well as during development, at reproductive age and beyond, can affect both physical and mental health.

Although it is commonly believed that adult men have the greatest need for this nutrient, and that drinking protein in the form of dietary supplements makes the most sense for them, it turns out that this group is not the only one that can benefit from an additional source of amino acids in their diet.

1. What is the protein requirement for women?
2. What protein sources are good for women?
3. Can women drink protein supplements?

What is the protein requirement for women?

It is not possible to determine a single, universal protein requirement for all women. It is influenced by body weight (BW) and muscle mass, level of physical activity and the nature of the exercise, as well as the age of puberty and menopause, and many other factors. However, it is possible to estimate requirements to some extent based on body weight and physical activity characteristics.

For women who practise endurance sports, it is recommended to consume 1.3–1.6 g per kilogram of body weight. In the case of mixed activities, the average requirement is around 1.4 g/kg of body weight, while for strength sports it may be 1.5 g/kg of body weight.

Of course, women who are exceptionally committed to training need to be more precise in estimating their requirements and increase their protein/amino acid intake in line with their increasing fatigue and muscle soreness. Post-menopausal women, on the other hand, have a protein requirement of around 1.2-1.6 g/kg bw. Women who are trying to lose weight will achieve the best results with an intake of even more than 2.5 g/kg bw.

What protein sources are good for women?

Proteins that are high in essential amino acids and easy to digest are particularly good for women's health and fitness. Eggs, dairy products (including protein supplements), meat, offal and fish, as well as supplements based on soy, pea, rice and hemp protein, are rich in such proteins. However, these products are only good if they are not fried or baked for long periods of time, as these processes reduce the digestibility of the protein.

The body can easily obtain individual amino acids and peptides with biological activity from the wholesome products listed above. Wholesome proteins are good for muscles, bones and joints, as well as the immune, nervous and endocrine systems. They can inhibit sarcopenia, osteoporosis and frequent infections, as well as disorders of neurotransmitter synthesis or the functioning of certain endocrine glands.

Can women drink protein supplements?

A diet enriched with protein to meet daily requirements is highly desirable in women's nutrition. Although there are no contraindications for women who avoid exercise to drink protein supplements, it is particularly worth considering for women who are physically and mentally active. Importantly, protein supplements can be used not only in ready-to-drink form, but can also be added to sweet dishes and desserts.

Literature:

• Mercer D, Convit L, Condo D, Carr AJ, Hamilton DL, Slater G, Snipe RMJ. Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review. Nutrients. 2020 Nov 16;12(11):3527. doi: 10.3390/nu12113527. PMID: 33207749; PMCID: PMC7696053.
• Gregorio L, Brindisi J, Kleppinger A, Sullivan R, Mangano KM, Bihuniak JD, Kenny AM, Kerstetter JE, Insogna KL. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-60. doi: 10.1007/s12603-013-0391-2. PMID: 24522467; PMCID: PMC4433492.
• Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. doi: 10.3390/nu13072149. PMID: 34201460; PMCID: PMC8308420.