How much protein do you need daily?

Protein is an essential component of a woman’s diet, not only to support muscle building, but also to enhance a feeling of energy and vitality and maintain a healthy and toned figure. The amount of protein each woman needs varies according to weight, age, level of physical activity, and hormonal status.

The best types of protein supplements

There are a variety of protein supplements available on the market, and each type has its own characteristics and benefits:

Whey Protein
It is one of the most common types, extracted from milk, and is rich in essential amino acids, especially leucine, which plays an important role in stimulating muscle growth and repair after exercise. It is also characterized by rapid absorption, making it a suitable choice after exercise to support recovery.

Plant proteins
It is extracted from sources such as peas, rice, and soybeans, and is a suitable choice for vegetarians or those who are allergic to dairy products. It is easily digestible and provides the necessary amino acids to support muscle health.

Milk protein (casein)
It has a slow digestion that provides a continuous supply of amino acids over hours, making it suitable for promoting satiety and supporting muscle recovery for longer periods.

How much protein do women need daily?

In general, most adults need between 0.8 and 1 gram of protein per kilogram of body weight per day. The average daily need for women is estimated at about 45 grams.

But the need varies according to physical activity:

• Sedentary people: about 0.8 grams per kilogram of weight.

• Women who are active or exercise: Between 1.2 and 2 grams per kilogram per day to support muscle mass and accelerate recovery.

As they age, women may need a relatively higher intake to maintain muscle mass, due to decreased muscle response to protein and exercise.

The difference between natural protein and supplements

• Natural protein comes from whole foods such as eggs, meat, chicken, fish, legumes, and dairy products, and in addition to protein, it provides important nutrients that support overall health. It is also absorbed more slowly, which promotes a feeling of fullness for a longer period.

• Protein supplements are concentrated powders that focus on providing the body with protein quickly and easily. They are a practical option after exercise or when it is difficult to cover the daily need for food, but they do not replace a balanced diet.

Achieving a tight body does not depend on a fixed number of protein, but rather on determining your personal needs according to your weight and daily activity. Natural protein remains the basis of any healthy diet, while supplements are used as a supportive option when needed. Distributing protein throughout the day, along with regular exercise, is the key to building strong muscles and maintaining balanced health without exhausting the body.