Are women's and men's protein needs different?

Protein intake is a widely-discussed issue among those trying to achieve their fitness goals like building muscle mass or muscle loss after intensive fitness training. Since women tend to have lower quantities of lean mass and more fat mass compared to men, boosting protein can sustain the lean mass.

It has also been observed that most men are interested in hypertrophy, or a visible increase in the size of muscle cells. For women, who may not want to bulk up but rather lose visible fat and build lean muscle, nutritional requirements like protein needs can look different.

Protein and protein sources

Rightly called the 'building blocks of your body', protein is a macronutrient which serves various anatomical functions like adequate flow of blood and oxygen through the body, digestion and regulation of hormone levels. Protein helps our muscles to repair and regrow after exercise and injury. It should also be noted that every gram of protein contains four calories, whereas that number for one gram of fat is nine calories.

Rich protein sources for both men and women include animal and plant-based sources like milk products, eggs, meat, soy, tofu, pulses, beans, black gram, and legumes, and a healthy person should consume all of these in combination to get high-quality proteins. ICMR-NIN says that protein requirements vary with age, physiological status and stress. More proteins are required by growing infants and children, pregnant women and individuals during infections and illness or stress. For people doing fitness training, protein requirements differ as well.

According to the Food Safety and Standards Authority of India (FSSAI), while the recommended daily allowance for a 55-kg woman (whether doing sedentary or heavy work) is 55 grams of protein, for pregnant women and breastfeeding women, this goes up significantly. When it comes to health supplements like protein shakes, women often have to make do with products made for men, since the market is saturated with those. Doctor's Choice, a 2018-established health supplement brand, is launching a new range of women-centric protein supplements that also aid fat loss. DC's Lean Pro, a high- protein meal replacement for a lean and fit body, balances weight, having zero trans-fat, sugar-free, no preservatives and is gluten free which is safe to use. Suggested by Nupur Vats, Co-Founder, Doctor's Choice, here are things female fitness enthusiasts should keep in mind about their protein intake.