While proteins are equally important for both men and women, the protein requirement for both genders is a common topic of debate. As we all know, protein is one of the most important macro-nutrients, as it is a major structural component of all body cells and tissues, including our muscles. Here are a few ways in which proteins benefit women’s bodies:

• Helps to satiate hunger and regulate one’s appetite.
• Helps to strengthen the muscle
• Maintains hormonal balance.
• Serves as the foundational structural components of tissues such as hair, nails, and bones.
• According to a study, women and men who ate less protein had more bone loss, suggesting that protein consumption is vital in preserving or decreasing bone loss in the elderly. (1).
• A review study concluded that sufficient protein consumption combined with resistance training can assist postmenopausal women to avoid sarcopenia and related bone loss.(2,3).

Recommended Daily Intake (RDI):

The RDI for protein in Indian women as stated by the Indian Council of Medical Research (ICMR) is 0.8 to 1 gm protein, per kg, per day (4). However, those who are physically active and routinely lift weights should raise their daily dosage accordingly. A higher intake of 1.2 to 2.0 grams of protein per kilogram of body weight is suggested for individuals who engage in competitive fitness or intense strength training (5,6). It's essential to assess one’s protein consumption in light of lifestyle.

The common sources of protein like soya, lentils, milk, paneer, cheese, etc. come from animal sources. The importance of protein in a woman’s diet cannot be stressed enough. All the different sources of protein should be included in a woman’s diet and balanced with other macro-nutrients, which will in-turn benefit women and their families.

References:

• (1)Hannan, M.T., Tucker, K.L., Dawson‐Hughes, B., Cupples, L.A., Felson, D.T. and Kiel, D.P., 2000. Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study. Journal of bone and mineral research, 15(12), pp.2504-2512.

• (2)Gregorio, L., Brindisi, J., Kleppinger, A., Sullivan, R., Mangano, K.M., Bihuniak, J.D., Kenny, A.M., Kerstetter, J.E. and Insogn, K.L., 2014. Adequate dietary protein is associated with better physical performance among post-menopausal women 60–90 years. The journal of nutrition, health & aging, 18(2), pp.155-160.

• (3)Agostini, D., Donati Zeppa, S., Lucertini, F., Annibalini, G., Gervasi, M., Ferri Marini, C., Piccoli, G., Stocchi, V., Barbieri, E. and Sestili, P., 2018. Muscle and bone health in postmenopausal women: role of protein and vitamin D supplementation combined with exercise training. Nutrients, 10(8), p.1103.

• (4)Sharma L. 2021. Media report. Indian Council of Medical Research. pp. 487–487.

• (5)Volek, J.S., Forsythe, C.E. and Kraemer, W.J., 2006. Nutritional aspects of women strength athletes. British Journal of Sports Medicine, 40(9), pp.742-748.

• (6)Wu, G., 2016. Dietary protein intake and human health. Food & function, 7(3), pp.1251-1265.