Whether it’s trying to lose weight, build muscle, or simply maintain a healthy lifestyle, it’s important for women to understand the specific nutritional requirements for their bodies. In this blog post, I’ll be discussing some of the key nutritional needs for women and providing evidence-based recommendations to help you achieve your health and fitness goals.
First, let’s talk about the importance of protein for women. Protein is essential for building and repairing muscle tissue, and it also helps keep you feeling full and satisfied. According to a study published in the Journal of the Academy of Nutrition and Dietetics, women should aim to consume at least 0.8 grams of protein per kilogram of body weight per day. This means that a woman who weighs 150 pounds (68 kg) should aim to consume at least 54 grams of protein per day. Good sources of protein include lean meats, fish, eggs, beans, and dairy products.
Next, let’s talk about carbohydrates. Carbohydrates are an important source of energy for the body, but it’s important to choose the right types of carbohydrates. Complex carbohydrates, such as whole grains, fruits, and vegetables, are a better choice than simple carbohydrates, such as white bread and sugary snacks. According to a study published in the journal Nutrition and Metabolism, a diet high in complex carbohydrates can help with weight loss and improve cardiovascular health.
Another important nutrient for women is iron. Iron is essential for the production of red blood cells, and it’s especially important for women who are menstruating or pregnant. According to the National Institutes of Health, women aged 19-50 should aim to consume 18 milligrams of iron per day, while women over 50 should aim to consume 8 milligrams per day. Good sources of iron include red meat, chicken, fish, and leafy greens.
Calcium is also an important nutrient for women, especially as they age. Calcium is essential for strong bones, and according to the National Institutes of Health, women aged 51 and older should aim to consume 1200 milligrams of calcium per day. Good sources of calcium include dairy products, leafy greens, and fortified foods such as orange juice and cereal.
Finally, let’s talk about omega-3 fatty acids. These healthy fats are essential for heart health and brain function, and they can also help with weight loss and inflammation. According to a study published in the Journal of the Academy of Nutrition and Dietetics, women should aim to consume at least 250-500 milligrams of omega-3s per day. Good sources of omega-3s include fatty fish, such as salmon and tuna, as well as flaxseed and chia seeds.
By consuming the right amounts of protein, carbohydrates, iron, calcium, and omega-3s, women can support muscle growth and repair, maintain a healthy weight, and improve overall well-being. At Holly Roser Fitness, we understand the importance of nutrition in achieving your health and fitness goals, and we’re here to support you every step of the way. So why not book a session with us and let’s work together to help you achieve your best self.
Research references :
Journal of the Academy of Nutrition and Dietetics
Nutrition and Metabolism
National Institutes of Health
Journal of the Academy of Nutrition