There is no evidence at ALL that women shouldn't have protein shakes. Do they need them? Probably not. They're okay, though, and contrary to what salespeople might tell you there is no reason they can't have protein powders or shakes.
With that said, protein powders and shakes are an *inferior* way to acquire protein. While it's fine, and they have their uses, it's usually going to be vastly better for you to get lean, natural protein in your diet. You don't need them, not unless you're training heavily for body building (and even then, you don't need them. It just helps.)
Contrary to popular belief, men and women's bodies really do work more or less the same. The primary difference is hormone levels, which affect how our bodies may change. Most women can't, for example, really bulk up the way men do; we have too much estrogen. For that matter, most MEN can't bulk up like a body builder. Our vaginas won't fall out if we strength train. We can lift heavy, and do all the same moves. We just don't have the same muscle density, and have higher normal body fat percentages.
Edited by: DRAGONCHILDE at: 2/12/2014 (11:23)
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
Are protein supplements harmful to our gender compared to men? No. Are they necessary? No.
If you're not getting enough protein because of poor diet, then you need to clean up your diet instead of putting a Band-Aid on it. It's not difficult to get adequate protein and you don't need an excessive amount.
Just include 1-2 servings of meat and alternatives, 2-3 servings of dairy, some legumes/lentils, nuts/seeds and whole grains in place of refined grains and you should have no problem.
If you're tired it's probably due to having a poor diet. Perhaps too many refined grains and added sugars. That's the usual culprit. Reduce the added sugars in your diet and get plenty of veg/fruit, whole grains, legumes/lentils, etc. Try to limit your intake of high sugar foods, heavily refined grains (like white flour), soda, candy, cakes, donuts, cookies, etc.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
You mention two things in your post that I thought needed addressing before we even consider protein shakes....
You said you feel your diet is poor. What are you basing this on? If you're not already doing so, please start using the food tracker here on Spark. Track for a couple of weeks and then look back to see where you can make changes. Which ranges are you consistently hitting, and which are you falling short/overdoing it in? Are you skipping meals, or going too long between meals? Is your calorie intake lopsided (too much or too little at any particular meal)? See what it tells you and then make small changes to improve. If you do track and would be willing to make it public, you could get a lot of more specific suggestions from members.
You also mention that your eyes are very tired at the end of each day. Look at the ergonomics of your desk setup and lighting to see what you can change. When I got trifocals, I had someone here at the hospital look at my desk setup to see how I could view my computer screen without tilting my head back, and keep good posture all at the same time. It's amazing what a difference just a few small adjustments made. Also, you MUST get up once an hour, at least to stretch and look away from the screen.
As far as protein shakes, it's really a matter of choice and convenience. There's no reason I'm aware of that men should and women shouldn't---you won't bulk up like a bodybuilder by drinking them. If getting enough protein is an issue for you, it might be a good way to help reach your range. I've never done them, so I can't recommend any brands or flavors.
Protein requirements vary according to body size and exercise levels.
If you enter your exercise goals into Spark, Spark will come up with a recommended calories and protein intake based on your specific needs.
Many people seem to think that if some protein is good, then more must be better. But the truth is that the body can really only use about 20 grams of protein in one sitting - the rest just gets burned for energy or turned to fat. You are better off spreading your protein intake throughout the day, rather than consuming a lot in a single hit.
The body has a need for a broad range of nutrients, vitamins and minerals, and generally speaking you are better off getting what you need from actual food, rather than supplements such as protein shakes. Plus protein shakes are expensive.
Shakes do sometimes have a role when you want to add protein to achieve the recommended intake, without increasing carbs or fats. But the circumstances where this might apply are fairly limited.
While men have a slightly higher protein requirement than women, the choice of shake v no shake is pretty much the same for both sexes.
Personally, I use protein powders when wilderness backpacking, but don't bother in any other circumstances - I'd rather go with high protein regular snacks (eg. a cheese slice on a cracker).
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
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2/12/14 1:28 A
I ll turn 30 in May. I work from 9:00 to 5.30PM and after 6.00PM I go to the gym. So I take meal 3 times a day instead of smaller meals.I do eat in between.I feel my diet is poor. I sit for 8 hours in front of computer. At the end of day my eyes are so tired. I Want to know about protein shakes for women. Should women take proteins shakes. are they harmful? what is the guide to take proteins and if one should take proteins then please suggest names of some good protein shakes that can be taken.
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