Protein for Women for Weight Gain

Updated at: Aug 04, 2011
Protein for Women for Weight Gain

Protein is essential for the weight gain program of women. It helps to gain muscle mass while repairing the tissues.

Bushra Kafeel
Weight ManagementWritten by: Bushra KafeelPublished at: Aug 04, 2011

Protein is a primary food group that is used by the body to build lean muscles and repair tissues. Depending upon one's lifestyle, protein requirements for weight gain of women vary. A woman on resistance or weight training needs to have more protein in comparison to one with a sedentary lifestyle.


If you want to gain weight then you must aim to add muscle mass rather than fat to your body. For adding muscle mass, increase your intake of protein that will help to build muscles. Protein is largely needed by the human body for growth and maintenance. After water, protein is the most abundant molecule present in our body.


The amount of protein required by women to gain weight is less in comparison to men. This is simply because women’s metabolism is better at utilising protein. In a study published in the Journal of the American College of Nutrition, it was found that women’s body is more efficient at using protein for energy. The study further reveals that women use significantly less protein while participating in endurance exercises. This can be due to the hormonal influence of a women’s body that encourages fat metabolism rather than the metabolism of protein.


Women on strenuous exercise for weight gain must increase their protein intake. Without sufficient amount of protein, such strenuous exercises can break down the lean body muscles. Resistance and weight exercises needs more energy and can cause small injuries to muscle tissues as well. In both the cases, protein requirement increases.


Protein Food for Weight Gain


All proteins do not equal value when it comes to building muscle mass.  According to a paper published in the Journal of Sports Science and Medicine, animal protein such as skinless white meat poultry and egg whites are rich sources of quality proteins. Animal protein significantly contributes to the building of lean body muscles. On the contrary, in spite of being a good source, plant protein lacks some of the essential amino acid. So if you are taking only plant protein then make sure to have complementary food with it for meeting the requirement of amino acid. Some protein rich food include:


  • Milk.
  • Egg.
  • Soy milk.
  • Tofu.
  • Yoghurt.
  • Chicken (preferably roasted).
  • Almonds.
  • Peanuts.
  • Cashew.
  • Broccoli.
  • Cheese.
  • Fish.
  • Black beans.
  • Brown rice.


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