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Protein is the nutrient feared most by women thanks to a pervasive misconception that if you eat too much protein, it will magically turn into the kind of bulky muscle often seen on bodybuilders. Most women don’t want to be visually muscular and big like men, so they avoid eating “too much” protein out of a misplaced fear that it could negatively affect their appearance. Even women who do consume a variety of protein, tend not to eat enough of it for the same reason. Unfortunately, this aversion to protein can lead to damaged health. 

Yes, protein and bodybuilding do go hand in hand like peanut butter and jelly, but it takes a lot more than just protein to create that effect. Although protein is the only nutrient that can help you change the shape and size of your muscles, it doesn’t  happen simply from eating it. It's time to dispel this destructive myth, which has left many women so weak that they struggle to open a bottle of water on their own.

The word protein comes from the Greek word πρÏŽτα ("prota"), meaning "of primary importance."[1]

 
Most people know that protein helps to build lean muscle mass. Lesser known is the fact that protein forms the basic structure of all tissue cells, not just muscle. Additionally,  protein controls – in the form of enzymes, antibodies, hormones, neurotransmitters, nutrient transporters, and cell membrane receptors – every biochemical reaction that occurs within the body.[2]   Protein builds bones and teeth, collagen and enzymes; it stimulates the metabolic system, which can enhance your overall physical appearance and health; and can help you fight hunger, certain food cravings, and much more!

The individual building blocks of a protein molecule are called ‘amino acids’, and there are 21 of them in total.  When the amino acids are linked together, we end up with protein.  'Non-essential' amino acids are manufactured by the body, but there are about eight 'essential' amino acids that must come from our diet.  This is why it’s vital to have a variety of different proteins in your diet each day.

Be aware: not all proteins are equal! Different sources of protein will have different effects on your body, from the amino acids and macronutrients they contain, to how well they are digested and absorbed by your body, and to the response you will get from your metabolic system. 

Protein is essential! We evolved on this macronutrient.
The human species continues to exist because of our ability to survive and adapt. Diet is crucial to any species' survival, and for humans, it has always been protein that kept us not only alive, but strong and healthy, during the rough times.  

 

 

Anthropological studies show humans evolved on very basic diets consisting of little more than lean meat, bone marrow (as a source of DHA-essential fat), and some plant-based foods.  As simple as our diet was so many years ago, it is probably still the ideal for today: both protein and fat is essential to the human body, and to the development of the human brain.  Although we do want to include a variety of carbohydrates such as vegetables and fruit in our modern diets (and should, daily, for their rich supply of vitamins and minerals), if we had to, we could survive just fine on protein and fats for the rest of our lives. And by fine, I mean we would not only survive, but be healthy and lean, and likely able to eliminate some of the common health issues we suffer from today.

Even some plants that grow on this planet feed off on protein. If plants are highly carnivorous and love protein, this should be telling you something about the human body.  

But what about the brain needing carbs to function?
One of the common arguments against high-protein/low-carb diets is that our brains need carbohydrates to function well. It's true that the brain and other cells do need fuel to work, but that fuel is glucose, a simple sugar that helps with cell respiration and energy storage. Carbohydrates are a major source of the 120 grams a day of glucose that your brain needs to work, but your body is also capable of getting that glucose from the fats and proteins stored in your body. A carb-free diet is not ideal, but if you eat enough protein, the body will find a way to form glucose even when carbohydrates are not present.

Although we can survive without carbohydrates, protein deficiency can cause a range of health issues from lack of energy and fatigue to more serious diseases such as Kwashiorkor, a condition found mostly in the developing world where diets tend to be very low protein and high carbohydrate due to inadequate food supply and distribution. Western protein deficiencies are usually self-imposed, but can result in similar malnutrition.

Protein malnutrition - kwashiorkor

The Power of Protein 

Fat Loss – Rev up your metabolic engine and turn your body into a fat-burning, muscle-building machine:

• Increased Resting Metabolism –All nutrients that we consume need to be digested by the body, absorbed and utilized for what they can be best used.  This process is also known as TEF (Thermic Effect of Food).  When comparing different nutrients and how much of an effect they have on your metabolism,  protein is the most thermogenic nutrient with a 30% TEF vs. 6% for dietary carbohydrate and 3% for dietary fat. Building your meals around protein will help you stimulate your resting metabolism and have it working at an optimal level and fat loss will want to occur.  

• Insulin/Blood Sugar Management – When it comes to fat loss, managing hormones like insulin and blood sugars is mandatory.  If not managed, and hormonal dysfunctions such as blood sugar levels rising too high or too quickly, fast pounds will come on and you’ll have a hard time losing weight. While carbohydrates may spike your insulin and blood sugars, protein will keep your your insulin levels at bay and prevent these hormones from skyrocketing. Essentially, protein consumption will create a metabolic environment less geared toward fat storage. 
  

• Cravings - Steady levels of blood sugars will help you control your cravings for foods that get you into trouble, such as sweets and meals that are carb dominant.  Protein also increases satiety, which means that you’re less likely to get hungry within an hour of your previous meal and reach out for those cookies or energy drinks.

Muscle Building – Muscle is a metabolically enhanced tissue.  The more muscle you carry, the easier it will be for you to maintain a lean body mass. 

• Branch Chain Amino Acids (BCAA) - Your muscles are made up of protein.  Amino acids are building blocks of protein.  Unless you provide this macronutrient for your body, you will not have enough lean tissue to keep your body at an optimal muscle to fat ratio, which can be devastating to your efforts on muscle building.       

• Muscle Loss Prevention – It makes sense that if we want to build muscle we must consume protein.  But a lot of people don't realize that we must also eat protein in order to avoid tissue deterioration due to inadequate diet, age, lack of activities, etc.
  
  

General Health – Proteins are the building blocks of any living organism!

• Macronutrient – Protein is a macronutrient, meaning that your body needs it in large quantities, as opposed to micronutrients (such as minerals and vitamins), that are needed in smaller amounts.

• Rebuilds Enzymes – Protein can be found in form of enzymes, which help you digest food. Proper digestion is essential for best health.

• Repairs body cells – Protein helps you to replace dead cells in your body.

• Source of energy – Protein is an excellent source of energy. For example,  when a  runner runs a long distance race, such as a marathon, the body quickly consumes and depletes available stored carbohydrates and switches to protein as its primary source of energy.
  
  

 So how much protein should you eat?
The amount of protein that we should consume daily is probably one of the most debated questions within the nutritional community. Different sources will provide you with different figures, but unless you’re a competitor or you simply love math, you shouldn’t have to worry about how many grams of protein per pound/kilo of body weight you should be having. Women are safe to consume anywhere between 20-30g of protein per meal.  That is a portion about the size of your palm, but don’t be afraid of ‘overdoing it’ with protein. Both women and men are perfectly capable of digesting and absorbing all of the protein that we consume; remember that’s the way we evolved. Because of protein's thermic effect on your metabolism, your body will convert the leftover protein into carbohydrates and use it for fuel (energy).  This process is very demanding on the body and therefore calorie costly, which means you’ll actually be burning calories doing so.

 
Almost everyone can tolerate “too much” protein, unless they suffer from a digestive disorder or have had limited dietary variety over the course of a lifetime. In these cases, it is possible to develop an intolerance to certain kinds of protein, and consumption should be tailored to health status.

Signs and symptoms of food sensitivity and digestive disorders:
 

Gas Bloating Irregular bowel movements Constipation Burping Fatigue after eating Heartburn Abdominal distension

 

Identifying which foods bother you is the first step to making adjustments to your consumption and to relieving symptoms of food sensitivities. Some foods, even protein-rich choices, can actually improve your digestion. For example, as a child growing up in Russia, my parents always used to make me drink kefir, a milk product similar to yogurt that is found in homes of nearly all Russian families, and gaining popularity in North America as well. Kefir is loaded with healthy micro-organisms (microbes) and gut-friendly bacteria that help protect the digestive tract and keep it functioning optimally.  Kefir also has many nutrients such as minerals and vitamins, and I highly recommend a glass every morning before breakfast. 

I coach my clients to build meals around protein.  Whenever you’re about to sit down and have a meal, or if you’re out and about and you get hungry, make sure that your meal or snack is rich in protein, and complemented by other nutrient sources. That way, you’ll never have to wonder if you're getting enough protein.

 

Good sources of lean, healthy protein:
It's easy to get into a rut when choosing protein-rich foods; think of the standard 'chicken and fish' touted by many fad diets. While those are great choices, there is a much wider range of protein-rich foods available than most people are aware. Adding variety to your preparation and serving methods will also make a world of difference when it comes to avoiding 'the same old thing,' meal after meal. Here is list of proteins that you can include in your diet.  Many of these foods have their own unique traits and different effects on your body, so aim for a variety of choices each day. This isn’t a complete list, but it should be more then enough to keep your nutrition fun and effective.
 

 

 

Conclusion
Now you know how crucial protein is, not only to our survival as a species, but to our individual health and body composition as well.  If you're a woman, you know protein won't make you look like a man, and, most likely, you can't eat too much. Be creative in the kitchen and learn to prep and serve your proteins in a variety of ways to stave off food boredom. Rotating your proteins and serving them enticingly will add funk and spice to your life, while providing great nutrition that will help you reach your goals.

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