Physique Global


People always assume that men and women have different protein requirements because men like to go for “bigger muscles” or that they try to achieve “a bigger built” than women do. That couldn’t be further from the truth as a person’s protein requirements are not determined based on them being a man or a woman. Male or female, the more active you are, the more protein you need.

Let’s debunk some of these myths!

1.Too much protein can make women look “Bulky”

Too much protein can make women look “Bulky” Since women have lower testosterone levels in the body, but higher estrogen levels, they won’t bulk up in the same way as men. You need to eat more calories than you burn metabolically and through exercise to build muscle. Protein is a building block of muscle tissue, a diet rich in lean protein will help women build muscle, however, not at the same rate as men so there is no need to worry about getting too “bulky”.

2.Women should only take protein to reach optimal weight or build lean muscle.

To reach optimal weight you need more than just protein, a balance of protein, carbohydrate, and fat is important for building muscle and fueling your workout. Soon after completing a workout, it’s important to start the refueling process, you can do this by combining protein with a carbohydrate. post-workout, eating protein can be beneficial to managing calorie intake, but don’t completely cut out carbohydrates.

3.Women Need Special Protein Powder

This one is due to the fact that people believe men and women have different requirements, so most women will fear taking the same protein as men because they don’t want to look ‘manly’. Men and women can both scoop from the same tub. There isn’t any man-only ingredients in protein powder, so there’s no reason to fear randomly sprouting chest hair. Depending on what it is you’re trying to achieve, you can find a type of protein powder that fits your nutrition goals. For e.g. If it’s a low-carb diet, you can go for a low carb protein.


How does one decide how much protein to take?

Follow this method : 
– Check or convert your weight into Kilograms instead of pounds 
– Next, multiply your weight in kg’s by a figure that relates to your level of activity 
– For e.g. – Multiply your weight in kg’s by 0.8 (for baseline activity level) 
– Multiply weight in kg’s by 1.0 (for moderately active) – think 30 to 45 minutes of moderate exercise 3 to 5 days a week 
– Multiply weight in kilograms by 1.3 to 1.5 (For high intensity, daily exercise) the more you strength train, the higher the number, which can increase up to 2.0 
– The number you calculate is the grams of protein you need per day


BHARTI SINGH – Founder  Director, BHHO Gym & Fitness Center & Winner of Asian Fit Idol Contest, Bangkok  2013 is a Master Trainer and Body Transformation specialist as well as Fusion Group Fitness Expert. She is also a top Yoga Therapist, Nutritionist, Lifestyle Coach & Celeb Fitness Counselor ”

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