Protein Needs - Men Versus Women

It is the same old, ongoing war to end all wars. Are men and women really all that different? Genetically, we are different. We have different hormones and mature at different rates. Our brains process information differently and studies suggest that we even communicate in totally different ways. But when it comes down to nutrition, are men and women really all that different? The simplest answer is yes, men and women are completely different when it comes to our nutritional needs. There are some things that men need more of than women and some that women need more of than men. The basic nutritional needs are similar, and only the amounts may change in many cases.

Dispelling the Myths

\"Liquid Protein\"

One of the biggest myths surrounding men and protein is that they need a lot more than women. While they do need more, it is not because they are building more muscle or because they are stronger - it is simply because men tend to be taller and heavier than women. The basic determination of how much protein you need follows the same formula, whether you are a man or a woman. If you use this formula, of course you will come up with a larger number for the man, because again, you have started with a larger number to begin with. A bigger man equals a larger need for protein. Two men who are of the same exact weight may have slightly different protein needs however if one of them is a total couch potato or computer nerd whose only exercise is thumbing the scroll button on the mouse or clicking a remote, but the difference will be just that - slight.

Protein Needs - Men Versus Women

Men may also need more protein because of the hormone testosterone, an androgen hormone that is secreted by the testes. In addition, the normal amount of red blood cells in a man's circulatory system is much higher than that of a non-pregnant woman. A woman's blood volume can increase by one half during gestation. (Source: Casey. WebMD)

Watching Out for Too Much Protein

Just like too much fat can make you fat, too much protein can make you fat. It is another common myth that protein turns to muscle automatically - if you eat too much of anything, no matter what it is, the body will turn it into fat, period. Another problem with excess protein can be even more serious. If you eat more protein than you really need, it will eventually get flushed out of your body but will tend to take too much of your calcium with it. The more calcium that gets flushed from your system, the greater the risk of osteoporosis. While men can be affected by this bone stealing disease, it affects women at a much higher rate.

Other Nutrients

Women who are under the age of 50 need about 1000 mg of calcium per day, with the need going up to 1200 mg after the age of 50. Men, on the other hand, only need 800 mg. Get more than that, and the risk for prostate cancer goes way up. That amount is equal to roughly three servings of dairy. There is a discrepancy in the need for iron between men and women, which evens out after a woman turns 50. A woman who is younger than 50, needs about 18 mg of iron per day, but both men and women who are older than 50 only need about 8 mg.

Fiber is where men come out with the greatest need, with men who are under the age of 50 needing about 38 grams of fiber every day and over 50-year-old men needing about 30 grams. Women need 25 grams and 21 grams, respectively. (Source: Tsang, RD 2007)

It is important to note that while both men and women should strive to increase their levels of Omega-3 fatty acids, men should only get theirs from marine based sources because of an increase in the rate of prostate cancer associated with the other types.

Choosing the Right Proteins

So, men only need about.8 grams of protein per kg of their body weight each day, but where should they get it from? There are a number of sources for protein that should be considered. All proteins are classified as either complete or incomplete. A complete protein is one that supplies all eight of the essential amino acids. The body can make many of its own amino acids, with the exception of leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine. (In children, the amino acid histidine is also considered an essential, but most adults can synthesize it on their own). (Source: The Vegetarian Society)

All animal proteins are considered to be complete proteins because they provide all of the essential amino acids in addition to other nutrients. However, animal proteins, especially some meats, are also high in saturated fat and cholesterol as well as calories. Good animal based proteins include salmon, skinless turkey breast and low fat dairy products. If it can be found, bison is another good protein source because it is lower in fat, especially saturated fat, than other red meats.

Plant proteins are typically incomplete proteins, with the exception of soy, which is the only one that is complete. Each of the plant protein sources is lacking in one or more of the essential 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 another type can make up for the lack in most cases. Eating a widely varied diet is especially important for vegans and vegetarians, but even they get adequate protein intake.

Opting for Supplements

Many men are on the go from the minute that they hit the floor in the morning. They may not even take the time to eat a decent lunch or they may just end up grabbing fast food to scarf down while heading from one place to another. Not only are they getting too many calories, they are not getting the proper, balanced nutrition that they need. Using a protein supplement can take the place of some of the fast food on the go and can help them to stay healthy, active and strong. Protein is not only vital for good health, but it helps with hunger control and can keep the blood sugar levels steadier after a meal. Men are more susceptible to problems with hypoglycemia (low blood sugar) than women are. There are many options for protein supplementation, including liquid protein shots, protein shakes, protein puddings, powders and of course, protein bars. It is important to read the labels and make sure that you are getting actual nutrition, including protein that you can use, instead of just a lot of empty calories, extra fat and way too much sugar. Some protein bars are nothing more than expensive candy bars and should be avoided. Profect, the liquid protein shot from Protica, is only 2.9 fluid ounces but has 25 grams of protein in it. It has zero carbs, zero fats and only 100 total calories and comes in a number of flavors to choose from.


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 October 2007.

Protein Needs - Men Versus Women

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at

Copyright - Protica Research -

A High Protein Diet Plan For Healthy Weight Loss

High protein diet plans have always been popular with athletes and are now increasing in popularity among regular dieters.

While normal people who do not exercise can eat moderately high amounts of protein foods, athletes and people on muscle building diets should eat at least 1 gram per lb of bodyweight in order to build muscle. A high protein diet plan is followed by bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.


Whether you need to lose weight or want to build muscle, a diet plan with plenty of protein will help you achieve your goal. Consuming high amounts of protein and low amounts of carbohydrate allow for a slow burning of energy and maintain stable blood sugar levels. This maintains a healthy pancreas and assists in maintaining healthy weight. Whereas diets high in carbohydrates have been linked to obesity, low-carb, diets with plenty of protein have been found to support weight loss.

A High Protein Diet Plan For Healthy Weight Loss

Protein is the fuel for muscle building. During weightlifting and intensive training, muscle tissue breaks down. In order to rebuild that tissue we need to be on a high protein diet plan. If your goal is fat loss, a high protein diet is also very important. Most high protein diets are also low in carbohydrates and saturated fats. To accelerate weight loss, you need to reduce carbohydrates and lower the calorie intake. A high protein diet plan can help you to do this. The total amount of protein consumed should be spread over 5 to 6 meals throughout the course of a day.

The times of day you eat protein foods is important. Eat protein foods at breakfast, before a work out and for your evening meal. A good higher protein diet plan will include a good, breakfast high in protein. Immediately after a work out drink a protein shake or drink to assist with quick muscle repair. A protein meal (slow digesting form of protein) before bed, might seem strange but it provides a slow release of high quality amino acids while you sleep.

A High Protein Diet Plan For Healthy Weight Loss

Looking at fat loss plans? Be sure to visit my fat loss help site for some alternatives.

The 3 Day Workout Upper Body Strength & Mass Building Program

When you go to the gym, it is very likely you see people performing a vast array of lifting and exercising techniques, and while these "exotic" techniques do work for certain muscle groups and specific desired outcomes, but for pure strength and mass building, the same basic lifting techniques people have always done are simply the most effective. Bench press, military press, squats, pull-ups and dips are still the most effective way to efficiently build mass and increase strength.

I won't go into complex rep sets and particular lifts; this is more of a general guide to productive lifting. It is directed by a simple concept: lift as much weight as possible. Sounds simple right, it is, but it's maybe not what you're thinking. A simple mathematic equation explains this concept: pounds x reps x sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs x 10reps x 3sets = 3000lbs. total. Now if your goal is strength and mass, you should increase your weight approx. 35-45%, reduce your repetitions to 5, but increase your sets to 5, then the equation looks like this: 140lbs. x 5reps x 5sets = 3500lbs. giving you an extra 500lbs. lifted (or a 17% increase) per set group, thus building mass and strength faster than traditional 10rep 3set lifts. This mainly only applies to the more basic core exercises such as bench press, pull ups, military press, and squats.

\"Liquid Protein\"

The second basic principle of effective mass and strength building is to remember that resting your muscles is JUST AS important as the workout itself. Muscle doesn't build while you're working out, it builds during the rest periods in between workouts (mainly at night while you sleep) . Therefore, if you are going to work out back to back days you need to make sure you don't use the same muscle group(s) as you did the day before. I like to think of it as having main muscle "groups". They are not technically grouped muscles, but you'll understand what I mean in a second. When you do a bench press the two major muscles involved are your chest muscles and triceps. So we'll call that muscle group 1. When you do a pull-up, the two major muscles involved are your latissimus dorsi (we'll refer to as Lats) and your biceps. So we'll call that muscle group 2. The last major muscles on your upper body are your shoulder muscles, and when you do a military press you use your shoulder muscles and triceps. So we'll call this muscle group 3. Now you'll notice that your triceps are involved in two different muscle groups. Therefore a typical workout week would go something like this:

The 3 Day Workout Upper Body Strength & Mass Building Program

Day 1:
Bench press -2 different exercises such as regular bench & incline bench, or regular bench and dumbbell press or some variation (works: chest, triceps)

Butterflies- Using a machine or dumbbells (3 sets of 8 or 10 is sufficient) (works: chest)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Day 2:
Pull ups/Lat Pulls- 2 different exercises such as pull-ups and lat pulls, or lat pulls and bent over rows (works: lats, biceps)

Curls- 2 different exercises such as barbell and dumbbell curls, or barbell and cable curls (works: biceps)

(Would be a good day to throw in your trap and forearm workouts if wanted)

Day 3:
Military Press (standing or seated)- 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation (works: shoulders, triceps)

Lateral raise/Front raise- 3 sets of 10 is sufficient (works: shoulders)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Now the main part of all this is to split up the days you work your triceps. Since they are used in two core muscle groups, to get the most strength building for your chest and shoulders you will want your triceps fully rested, so as I said you can, "lift as much weight as possible", to get maximum gains.

Lastly, if you've been to your local GNC you've seen the plethora of pills and liquids and powders and just about anything else you can think of promising to bulk you up fast. In the end, the most productive and cost effective way to supplement your workout is good old fashioned protein. Fish, chicken, eggs, peanuts (peanut butter), and milk are all excellent sources of protein. And as for a supplement, protein drinks are the probably the best way to go. Since I'm not too fond of the thick protein "shakes", I personally like the clear liquid protein drinks, they taste kind of like Kool-Aid. One I use regularly is IsoPure. They are about -4 bucks a piece, but they do contain 40 grams of pure protein, and you can drink them down a whole lot easier if you are have trouble stomaching a blender full of chocolate shake.

Like I said this is a basic strategy for anyone unfamiliar with fundamental strength and mass building workout regimens. It is by no means a strict guideline that must be followed to the letter. One of the biggest parts of keeping a regular workout program is not getting burnt out. If you don't feel like doing a certain exercise a certain day, don't force yourself to do it. People will disagree, but they are the same people that work out as hard as they absolutely can for 6 weeks then get burnt out for a year, which achieves nothing. Slow and steady wins the race. But if you follow these simple steps, keep it fun and stay persistent, you'll soon see you're achieving your ultimate goal, which is results.

The 3 Day Workout Upper Body Strength & Mass Building Program

John Chilton is co-founder of Platypus PC Inc

Choosing The Right Protein Powder

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose. Whey, milk, egg, and soy are some of the "mainstream" names, but to the bodybuilding community it gets broken down even more:

Whey protein isolate


whey protein concentrate

Choosing The Right Protein Powder

Hydrolyzed whey

Calcium caseinate

Egg white

Whole egg

Micellar casein

Etc, etc, etc...

What are the benefits of all these different forms of protein?

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

How can we use these different forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.

Casein Protein:

Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.

Soy Protein:

As mentioned I would avoid this one altogether.

Blend Proteins:

Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at periods outside of the six hour post workout window.

Whey Hydrolysates:

Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.

Money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.
The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

So what is the bottom line? Which should you choose?

For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein

Choosing The Right Protein Powder

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Protein Treatment For Hair Tips

This article will point out some protein treatment for hair tips and make you aware of what you need to do to make your hair shine and grow. You will know how to take care of your hair when certain conditions arises and you want the best treatment that you can get. Having these protein treatment for hair tips will make you aware of how to have a healthy body of hair that you can be proud of.

You will be able to find additional resources of information when you investigate issues about your hair from information given in this report.


So if you are looking for some at home hair remedies for women and you have fine straight hair here are some points to listen too.

Protein Treatment For Hair Tips

If you have fine straight hair and it lays limp most of the time then your hair definitely has too much moisture in it. In fact, that is the exact reason why it is limp and lifeless. Underscore the fact that it is very important to keep your hair clean and dry. As long as your hair is not chemically treated and you are not abusing it in any way, ask your stylist to recommend a good quality shampoo for fine hair and don't even use a conditioner. You don't need it because your scalp is naturally secreting the oils that you need for your hair. The protein treatment for hair is a natural for you and many people have to create what you have naturally.

Are the strands of your hair being frazzled?

If they are then you can self diagnosis yourself to the fact that your body needs protein to stay strong and to keep your hair healthy. To promote protein treatment for hair you need to feed your scalp a protein rich diet of wheat, vegetable and milk protein products so that your scalp can thwart off the stresses of your life and insure that your hair does not get affected and stays healthy and strong.

Protein treatment for hair also includes a diet for eating as well. Remember to eat a well balanced, protein filled diet to insure that your scalp receives the proper amount of nutrients. Remember that hair is mostly made of protein and a protein nutrient by the name of keratin. If you don't have enough of this nutrient then you will certainly notice its affects.

Research studies have shown that vitamin B6, zinc and azelaic acid combined together slows down the activity of issues that cause hair loss symptoms.

So if you are looking for more information go and visit some hair loss forums where real people ask questions that just might give an answer to your own questions.

Having protein treatment for hair will help you maintain your hair throughout your life if you take care of it responsibly.

Protein Treatment For Hair Tips

Know that it is not too late to regrow your hair. So many people give up the idea of ever having their hair grow back to what it once was. Give yourself a chance now by clicking here.

What is Protein? A Simple Definition

Most people understand protein as a nutrient the body needs to function in a normal, healthy way, that and the fact that you can get it from eating steak. This is true but definitely not limited to that. It's not just about a healthy diet and proper nutrition. Protein probably plays one of the biggest parts in the development of the human anatomy. It is one of the most basic building blocks of our body. The bones for example are mostly known to be made up of calcium but did you know it's about one-fourth protein? The muscles in our body, our organs and the immune system are mostly made up of proteins.

PROTEIN BY DEFINITION. Protein came from the Greek word "proteios" that means holding first place. The proteins that we get from what we eat are converted into different types of molecules. Our muscles, organs and the immune system are mostly made up of protein. Protein is also essential for building DNA, a genetic code that is unique for each individual. Most of our dry weight (that is the part of body that is not made of water) is made up of protein. The bones (as mentioned earlier), muscles, tissues and skin are some of these.


BASICS. More specifically, the proteins that we get are made up of something more basic. These are called the amino acids. These consist of organic compounds like carbon, hydrogen, nitrogen, oxygen and sometimes even sulfur. These organic compounds react to each other to form a bond. This bond or reaction is essential for the molecule building as suggested earlier. Moreover, there are over 20 amino acids that make up protein.

What is Protein? A Simple Definition

Of this number there are about 13 amino acids that our body can produce on its' own. You don't even have to think about it. However, at least 9 amino acids need to be supplemented. These are called essential amino acids. Examples are: Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Selenocysteine, Threonine, Tryptophan and Valine. These are the ones that we need to get out of the protein rich food that we take.

Other than amino acids, proteins also bond with sugar (usually from carbohydrates), lipids (fats), or even metal (iron). For example, some organic compounds that react with iron will form hemoglobin. These are pigments in the red blood cells that are responsible to transport oxygen and remove carbon dioxide in the tissues through the bloodstream. Simply put, hemoglobin are proteins that has iron atoms. Protein also serves as a chief ingredient for antibodies. Antibodies as part of our immune system help us resist infection by blocking and protecting our bodies from foreign intruders.

PROTEIN DEFICIENCY. All those being said, lack of protein can cause a lot of damage throughout a person's body. For one, it can lead to reduced intelligence and mental retardation. People who suffer from Alzheimer's disease lack specific proteins for the brain. In third world countries alone, protein-energy malnutrition kills 10 million annually. Protein deficiency is very common in poor, overpopulated countries. This is where famine usually occurs which raises the rate of malnutrition. Developing countries also has reports of protein deficiency but mostly on adults. Dieting or crash dieting to lose weight is one reason.

There is much more to protein especially once you break it down piece by piece. One must understand the proper use of protein to know what role it plays in the human body and how to use it. It doesn't end with what's on the dining table.

What is Protein? A Simple Definition

Martha Casantosan
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