It is the same outdated, ongoing struggle to end all wars. Are women and men actually all that different? Genetically, we're different. We have different hormones and mature at different rates. Our brains process info in a different way and research suggest that we even communicate in completely different ways. But when it comes all the way down to nutrition, are men and women actually all that different? The simplest answer is absolutely, men and women are fully different when it comes to our nutritional requirements. There is certainly various things that men need more than women and several things that ladies need more than men. The basic dietary requirements are similar, and only the amounts might modulate in many cases.
Dispelling the Myths
One of the greatest myths surrounding males and protein is they need a lot more than women. While they do need more, it isn't because they're building more muscle or because they're just stronger - it's just because men tend to be taller and heavier than ladies. The basic determination of how much protein you will need follows the similar method, whether or not you are a man or even a woman. Should you utilize this formulation, naturally you might come up with a greater quantity for the man, because again, you've started with a bigger quantity to begin with. A bigger man equals a larger need for protein. Two males who are of the identical weight might have slightly different protein needs however if one of them is really a total couch potato or pc nerd whose only exercise is thumbing the scroll button on the mouse or clicking a handheld remote control button, the difference will likely be simply that - slight.
Males might additionally need more protein due to hormone testosterone, an androgen hormone that is secreted by the testes. Furthermore, the normal quantity of red blood cells in a male's circulatory system is far higher than that of a non-pregnant female. A lady‘s blood quantity can increase by one half during gestation. (Source: Casey. WebMD)
Watching Out for Too Much Protein
Simply like an excessive amount of fat could make you fat, an excessive amount of protein could make you fat. It is another typical delusion that protein turns to muscle automatically - should you eat too much of anything, notwithstanding what it really is, the body will turn it into fat, period. Another drawback with extra protein can be even more serious. Should you eat more protein than necessary, it will eventually get flushed out of the body however will frequently take too much of your calcium with it. The more calcium that gets flushed from your system, the larger the risk of osteoporosis. While men could be stricken by this bone stealing disease, it affects women at a much larger rate.
Additional Nutrients
Females who're below the age of fifty need about 1000 mg of calcium per day, with the need going up to 1200 mg after the age of 50. Males, however, only require 800 mg. Get more than that and the chance for prostate most cancers goes way up. That quantity is equal to roughly three servings of dairy. There is a discrepancy in the necessity for iron between women and men, which evens out after a woman turns 50. A woman who is younger than 50, needs about 18 mg of iron everyday, but both women and men who are older than 50 only need about 8 mg every day.
Fiber is where males come out with the greatest requirement, with males who are below the age of fifty needing about 38 grams of fiber each day and men over 50 years old need approximately 30 grams. Females need 25 grams and 21 grams, respectively. (Source: Tsang, RD 2007)
It is crucial to note that while both men and women should strive to increase their levels of Omega-3 fatty acids, males should only attain theirs from marine based sources as a result of a rise in the rate of prostate cancer associated with the additional kinds.
Selecting the Proper Proteins
So, males only need approximately 0.8 grams of protein per kg of their body weight every day, but where should they get it from? There's several sources for protein that ought to be considered. All proteins are categorized as either complete or incomplete. A complete protein is one which supplies all eight of the necessary amino acids. The body can make many of its own amino acids, except for leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine. (In youngsters, the amino acid histidine is also considered as a required amino acid, but most adults can synthesize it on their own). (Source: The Vegetarian Society)
All animal proteins are thought of to be complete proteins since they offer all the required amino acids in combination with additional nutrients. However, animal proteins, especially various meats, are additionally high in saturated fats and cholesterol in addition to calories. Good animal based proteins include salmon, skinless turkey breast and low fat dairy products. If it can be located, bison is another good protein supply since it's lower in fat, especially saturated fat, than additional red meats.
Plant proteins are usually incomplete proteins, except for soy, which is the one that's complete. Each of the plant protein sources is missing a number of the necessary amino acids, with grains, nuts and seeds low in isoleucine and lysine. Legumes tend to be low in tryptophan and methionine. (Source: Best). Combining plant proteins with one another can make up for the lack in most cases. Eating a broadly varied diet is especially crucial for vegans and vegetarians, but even they attain adequate amounts of protein.
Opting for Supplements
Several males are on the go from the minute that they hit the ground in the morning. They might not even take the time to eat a decent lunch or they might simply end up grabbing fast food to scarf down while heading from one place to another. Not only are they getting a lot of calories, they are not getting the suitable, balanced nutrition that they need. Utilizing a protein supplement can take the place of several of the fast food on the go and may help them to remain healthy, lively and strong. Protein is not solely critical for better health, but it helps with hunger control and can keep the blood sugar levels steadier after a meal. Men tend to be more inclined to issues with hypoglycemia (low blood sugar) than women are. There is certainly lots of choices for protein supplementation, together with liquid protein shots, protein shakes, protein puddings, powders and naturally, protein bars. It is important to read the labels and ensure you are getting actual nutrition, together with protein that you could utilize, besides just a lot of empty calories, extra fat and way too much sugar. A number of protein bars are nothing greater than expensive candy bars and needs to be avoided. Profect, the liquid protein shot from Protica, is just 2.9 fluid ounces but has 25 grams of protein in it. It has zero carbs, zero fats and only 100 total calories and is available in several flavors to select from.
References
Ben Best. Does Excess Protein Cause Kidney Damage?
John Casey. Men Have Special Nutritional Needs. WebMd
Gloria Tsang, RD. Men vs. Women: Differences in Nutritional Requirements Healthcastle.com. October 2007
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About Protica Research
Founded in 2001, Protica Research (Protica, Inc.) is a nutritional research firm specializing in the development of capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect (www.profect.com), IsoMetric, Pediagro, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility. One area of specialty is the manufacturing of Medicare-approved, whey protein bullets for diabetic patients.
You can learn more about Protica at www.protica.com - Copyright - Protica Research
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