While pushups, deadlifts, dumbbell rows, and bench-press are essential to develop your strength and aren't the only thing, you need. You also need to consume a healthy, protein-rich diet. And when it comes to a protein-rich diet, one thing that comes to everyone's mind is "protein powder." Can men and women use the same protein powder?
Protein powder, especially whey protein, is beneficial and known to meet all your protein needs. However, usually, protein powders are marketed for men. But does that mean they're meant for men only? If you have these questions on your mind, read along.
This blog discusses how female and male composition differ and whether women and men should go for the same protein powder.
Please Note. While numerous types of proteins are available in the market, we'll consider whey protein powder for this blog.
What is Whey Protein?
During the process of making cheese out of milk, a watery by-product is left behind, which is known as whey which is rich in proteins such as β-lactoglobulin, lactalbumin, immunoglobulins, and serum albumin. And when this whey is converted into a powdered form, it's known as whey protein powder.
Whey protein is known to benefit both males and females alike, and it doesn't have side effects like those synthetic ones.
Difference Between Male and Female Body Composition
Male bodies and female bodies are built differently, and the requirements of protein for each of them are different.
For instance, the accumulation of fatty tissues in the case of men is around the abdomen and trunk, and it's around the thighs and hips in the case of women. More importantly, men have more lean mass while women have a higher amount of fat mass.
Now, because of more lean mass in men, they need more protein than women.
P.S. Research states that an adult, regardless of their age, requires 0.8 g of protein for every kg of their weight. For instance, if someone weighs 80kg, the protein they need per day is 64 grams.
Major Differences Between Women's and Men's Protein Powders
Men need a higher amount of carbohydrates and fats along with protein, and some companies manufacture proteins keeping that as a significant consideration point; women, on the other hand, might not need some of that depending on their goals.
Therefore, the protein powders manufactured for men usually have a higher protein content than those manufactured for women.
Also Check: Which Is Better, Collagen Or Whey Protein?
How Should Women Choose the Right Protein Powder?
At the end of the day, one should always remember that it's not just protein that will help in getting a great physique; your diet plays an important role too. Eating healthy foods and living a disciplined life are primary requirements.
Whey protein is a supplement to fulfill your daily protein requirement. And it is supplemented only when you cannot fulfill your body's protein requirement through whole foods in a day. Women should choose a whey protein depending on their everyday diet.
The major difference:
The major difference between whey protein for men and women is calories. If you go through the labels of a protein powder, there's one major section that mentions the total calories that you're intaking in one serving, and that makes all the difference.
For most men, the goal is more muscle growth, and for that, they can afford to consume whey proteins with more calories.
Most women, on the other hand, long for a body with less fat and some toned muscles, for which their calorie intake needs strict monitoring. Women cannot afford to consume a protein powder that can increase their daily calorie intake.
As a female's body is different, they require different nutrients such as require vitamin B6, iron, and essential amino acids (EAAs) in more quantities. Therefore, women should craft their diet with the help of a healthcare professional based on the protein powder they are consuming or find a protein powder that supports their everyday diet.
Should Women Use the Same Protein Powder as Men?
While most companies sell women's whey protein by changing the label and advertising it accordingly, some protein powders designed explicitly for women might contain an excess of a few significant nutrients that are beneficial for women, but in most cases, it's very negligible and might not be necessary.
All in all, it's recommended that you opt for a protein powder that's specifically crafted for women. If you want to use the same protein powder as men, you need to check what all nutrients it comes with and whether they're good for your body or not. You can also consult a nutritionist for professional advice.
Are homemade protein powder beneficial?
Homemade protein powders are also in trend, but they tend to be calorie-dense. So always calculate your daily calorie requirement before consuming them, and they can still be a cheap and convenient option for most athletes.
To obtain that physique and toned you have always been longing for, it's essential to fulfill your daily protein requirement, be it in any form, whey protein or from natural food sources like chicken, eggs, soya, etc.
Just a little research and being observant of product ingredients labels can make you an intelligent consumer - there's nothing called woman's or men's protein; it's all about your requirement and fulfilling the same.
However, whey protein comes really handy for people with restricted calorie intake. For instance, in a situation where you have to stay under a very restricted diet but still need to fulfill your daily protein intake, whey protein shakes will help you fulfill your requirement in very few calories compared to whole foods.