Life gets busy in your 20s and 30s. You may find yourself studying, working, exercising and socialising, all at the same time, and often eating on the run. But, as a woman, it’s essential to eat a balanced diet, and part of that is getting enough protein, to suit your busy lifestyle. The recommended average amount of protein differs for women, according to their age and their body mass, but lifestyle also plays a part. For example if you’re training a lot in the gym, you may need more protein or you may need more protein when you’re menstruating.

How Much Protein Do Young Women Require?
In general, a woman aged 15 to 20, needs a minimum of 46 grams of protein per day. From the age of 20 to 30, she needs more and the same in her 30s. The average Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. This means that an adult woman weighing 150 pounds for example, requires a minimum of 55 grams of protein a day. These amounts should ideally be eaten during meals, spaced out throughout the day. If you’re particularly active or before and during your period, you might need to increase your protein intake from 1-1.5 grams per kilogram.

Why Do We Need Protein?
The amino acids in protein make up many parts of the body and are called the building blocks. This is because protein builds and repairs muscle tissue and cells. In addition, protein contains enzymes that we use to digest food, it helps to maintain our immune system and it gives us energy. Adequate amounts of protein prevent fat accumulation in the liver, reduce cholesterol, aid in the formation of haemoglobin, and it’s even said to enhance the functioning of the brain. The amino acids also plays a part in regulating hormones including estrogen, insulin and thyroid hormones, it’s therefore essential for women. Protein takes longer to digest than other nutrients. As a result, it keeps us full for longer and means we’re less likely to snack. Research has shown that eating a high-protein diet over a long period of time has led to weight loss and people generally weighing less.

How Do We Get Protein?

Meat – Protein can be found in a variety of meats including chicken and turkey breast and lean red meat

Fish – Fish and Shellfish are very high in protein.

Dairy Products – Milk, cheese, yoghurt, and in particular, Greek yoghurt, as well as cottage cheese are good sources of protein.

Pulses – Almonds, lentils, quinoa, peanuts and peanut butter and pumpkin seeds are very high in protein and make a great alternative source for vegans or vegetarians.

Protein Powder – No time to cook? Protein powder can be a handy way to top up your protein levels. Add it to smoothie or sprinkle it on your porridge in the morning.

Supplements – Although not a substitute for protein, Cleanmarine PeriodPlan contains Vitamin D3, which contributes to the maintenance of normal bones, teeth and normal muscle function.