The myth that proteins are responsible for large muscle mountains prevents many women from consuming enough protein. In fact, a protein-rich diet contributes enormously to well-being and also helps to tone and shape the body. Those who avoid this important nutrient risk losing muscle mass, developing cravings and weakening their immune system.
To dispel all uncertainty once and for all, we are putting the facts on the table. Here you can find out why protein is not only important for building muscle but also helps you lose weight and what effects a protein deficiency can have. We have also collected the most important natural sources of protein for you.
Discover VERIVAL protein breakfast
What are proteins and what are they for?
Proteins (also known as albumen) are, along with carbohydrates and fats, among the three most important nutrients for our body. Protein is often referred to as the building block of life because it serves as the basis for the structure of all body cells, such as muscles, bones and cartilage, but also hair and nails.
Proteins are made up of amino acids, of which there are 21 in total. Eight of these amino acids are considered essential, which means that they cannot be produced by the body itself and must therefore be ingested through food. Which different proteins are formed depends on how many amino acids join together to form a so-called amino acid chain.
According to the German Nutrition Society (DGE), the recommended daily intake of protein is 0.8 grams per kilogram of body weight. However, depending on how active you are, your daily requirement can be significantly higher. With a balanced diet, this amount can usually be easily achieved. Only in rare cases can a protein deficiency occur. This can be recognised by the loss of muscle mass, ravenous appetite attacks, mood swings or a weakened immune system.
Why a high-protein diet also makes sense for women
When you think of proteins, you often have the image of muscle-bound men and heavy weights in your head. Women are therefore often afraid of gaining mass due to an excessive protein intake. Instead of meeting their protein needs to build and maintain muscle, many prefer to focus on a calorie deficit to achieve their dream figure. However, this way they lose not only fat but also muscle, making the body flabby rather than toned.
Even if losing weight is the stated goal, it should always be done with the intention of losing as little muscle mass as possible. Muscles are extremely important for our well-being and health. They are essential for us to move. They also protect us from injury, keep us warm and even help us lose weight, as they burn significantly more energy than other body tissue.
Furthermore, the fear of broad shoulders and muscular thighs is completely unfounded for women. The fact is that it is not protein but the hormone testosterone that contributes significantly to muscle building in men. Since women produce significantly less of it, their physical makeup does not allow them to build huge muscle mountains.
So there is no reason to go without this important nutrient. On the contrary, women should also make sure they consume enough protein, especially if they do regular exercise. Protein not only supports muscle building, but also promotes regeneration. Athletic women and men should consume about 1.5 grams of protein per kilogram of body weight.
Protein deficiency leads to cravings and impairs well-being.
If you don't get enough protein, you risk not only muscle loss but also other physical consequences, such as:
- ravenous hunger
- tiredness
- low energy
- hair loss
- dry skin
- sleep disorders
- weak immune system
The effects of too little protein intake affect our well-being and prevent us from achieving our weight loss goals. Since protein helps to keep blood sugar levels stable, it is the best weapon against ravenous hunger and the notorious yo-yo effect. So make sure you eat enough protein with every meal to avoid cravings for high-calorie foods.
Proteins also keep you feeling fuller for longer and should therefore not be missing from your diet if you want to avoid gaining weight. In addition, proteins help you build muscle mass. The increased muscle mass in the human body also means that you burn more calories in your daily life and therefore need more energy.
Protein requirements for women
First things first: the protein requirements of men and women are not that different, which is why the recommendations can be applied to both sexes. As already mentioned, the DGE recommends an intake of at least 0.8 grams of protein per kilogram of body weight. However, how much protein you should actually consume depends on your activity level and the type of exercise you do. What's more, children and adolescents need a higher intake of proteins.
The type of proteins consumed also plays a role. Each food has a so-called biological value, which indicates how well the protein it contains can be absorbed by the body. A hen's egg is used as a reference value, to which a biological value of 100 is attributed.
The higher the value, the better. In principle, animal sources of protein have a higher biological value than vegetable proteins. However, by combining them cleverly, purely vegetable meals can also achieve a high value and the daily protein requirement can also be covered by a vegan diet.
Proteins make you beautiful and slim
We remind ourselves again that proteins are the building blocks of our cells. This also means that they strengthen the connective tissue, make hair and nails grow and help to regenerate the skin. In this context, the protein collagen is often mentioned, which is one of the most abundant proteins in the human body and has a positive effect on skin, joints and tendons. Muscles also help to keep our bodies in good shape. The increased sense of well-being that comes with a sufficient protein intake makes us feel beautiful all over – inside and out.
Stay healthy with natural sources of protein
Athletes in particular like to reach for food supplements such as protein shakes or protein powders to meet their daily protein needs. However, this seemingly quick source of protein is often not as healthy as it seems at first glance. Protein products often contain artificial ingredients and large amounts of sugar.
If you want to avoid preservatives, sugar and the like, it is better to choose natural sources of protein. Some of the best plant-based foods include:
| Food | Protein per 100 grams |
| Amaranth | 16g |
| Oatmeal | 13g |
| Millet | 11g |
| Soybeans | 36g |
| Chickpeas | 20g |
| Red lentils | 27g |
| Almonds | 24g |
| Flaxseed | 25g |
At Verival, we use pumpkin seed or sunflower protein in our Sport Porridge Banana Chocolate, for example. By cleverly combining different sources of protein, you can get 20% of your daily protein requirement from just one portion of porridge. Unlike other vegetable protein sources, pumpkin and sunflower proteins are particularly easy to digest and are also ideal for a vegan diet.
