What do women eat for fitness? High-protein foods suitable for women, easy to lose fat and increase muscle mass

Hello everyone, I'm cat teacher fitness!

The highest state of fitness is not how standard your movements are, but "eating and sleeping"; "what to eat?" is the most concerned and most perplexing question for fitness beginners, especially female modeling.

Many women who are in fitness and shape know that they need to consume more protein and less fat, but they just don't know which foods are protein-rich and not rich...  

Protein is a macronutrient rich in amino acids. These are molecules that are essential for almost every function of the human body!

Adequate protein intake is especially important for maintaining cellular structure and promoting regeneration for muscle repair and growth.

For women who work out, it's important to keep as much lean muscle as possible, and when you build muscle, you get stronger.

In order to maintain or build muscle, adequate protein intake is crucial, not only do animal protein sources contribute to muscle building, but also through plant protein to build muscle!

01

How much protein do you need?

Everyone's protein needs are different, depending on gender, age, activity level, and general health. For women over the age of 18, the recommended daily intake is 0.75g of protein per kilogram of body weight (50kg of protein is 0.75╳50=37.5g per day, and each egg has about 6g of protein).

However, very active women often need 1.2 to 2 times more protein because exercise damages muscle fibers and then needs more protein to repair muscle tissue, making muscles stronger than before. Protein is a must in the muscle repair process. essential nutrients.

Studies have shown that the optimal protein content to promote the muscle recovery process after exercise is around 20-25g (about 4 eggs of protein).

02

Choose high-protein foods

When a food contains all the essential amino acids (the amino acids you need from your diet), it is called a "complete protein." These foods are usually derived from animals, including lean meat, poultry, fish, eggs or dairy.

However, this doesn't mean that complete protein foods are better than plant-based protein foods, which are often "incomplete protein" sources.

The most important factor for overall health is simply a varied diet to meet the body's energy needs, and efforts should be made to include a variety of high-protein foods, whether they come from plant or animal sources, or both.

03

high protein low carb foods

Here are some examples of foods that are low in carbohydrates and high in protein:

Lean chicken or chicken breasts contain a massive 31 grams of protein per 100 grams.

Beef contains about 25 grams of protein per 100 grams. It's also an excellent source of iron and vitamin b12, two minerals that are vital to women's health.

Eggs have about 6 grams of protein, which includes all the essential amino acids, and must be eaten whole because most of the nutrients are found in the yolk.

Fish is a healthy source of protein, and canned tuna contains 22 grams of protein per 85-gram can. Oily fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which support heart health, making this high-protein food a healthy choice for anyone.

04

high protein low fat food

The foods below are high in protein and low in fat, and they are also suitable for anyone following a vegetarian diet!

Lentils and Legumes: Lentils contain about 9 grams of protein per 100 grams, and legumes like lentils and chickpeas are low in fat and high in fiber, making them ideal to include in snacks and meals.

Low-fat milk and yogurt: Regular low-fat Greek yogurt contains about 10 grams of protein per 100 grams.

When choosing yogurt, look for unsweetened ones.

A glass of low-fat milk contains about 8 grams of protein and contains other important nutrients.

Quinoa: This fat-free grain and high in protein, with about 8 grams of protein per cup of cooked wheat, is also a complete protein with all nine essential amino acids.

Cheese: Cheese is low in fat and contains calcium, phosphorus, selenium, vitamin B12, riboflavin and other nutrients, and almost 60% of the energy in cheese comes from protein.

Nuts and seeds Many nuts and seeds contain more than 10 percent protein, including peanuts, almonds, pistachios, and chia seeds.

Tofu: Tofu contains about 8 grams of protein per 100 grams, including all 9 essential amino acids.

05

What if I still don't have enough protein?

Generally, people consume sufficient quality protein in a balanced and nutritious diet. However, if building muscle is one of your goals, a high-protein food supplement may be an option.

There are a variety of dairy or plant-based protein powders that you can use in your diet. These should always be used as a supplement and should never replace whole foods. Contact your health professional for more advice.

06

The benefits of high protein foods are not just about building muscle!

Protein plays a role in immune system function, helps with appetite management, and maintains healthy bones, nails, and skin, so it's important to meet the recommended protein intake every day, even if you're not doing strength training every day.

Knowing about how much protein you need per day (0.75g protein per kilogram of body weight) can help you with portion control, and when you know your protein requirements, you can choose foods that will give you all the nutrients you need to look your best !

Written at the end: How do you make sure you're getting enough protein every day? Let us know in the comments below