Wikipedia - Protein for Women

Foods like yogurt (left) and egg
whites (right) are protein rich foods.

Protein in a women's diet is very important. Protein builds and repair tissues, and it is an important building block of muscles and bones.[1]  A 2005 study published in the American Journal of Clinical Nutrition found that increasing  dietary protein from 15% to 30% results in significant weight loss.[2]

Food with Protein
The best use for protein is to repair and maintain
body tissues. If people eat more protein than they need for tissue maintenance and repair, their bodies use it for energy.[3] Table 1 displays a list of high protein food, servings and the amount of fat.[4]

Protein Intake
The amount of protein intake depends on your weight, age, and activity levels. A survey conducted by Luna found that 50% of women ages 18–50 don't know if they get enough protein. [5]  On average 1 gram of protein is needed for every pound you weigh. For example, if you weigh 130 lbs you would need 47-106 grams of protein a day. [6]  Those who are active and have continuous physical training need to increase their protein needs. [7] The chart below shows an ideal daily protein intake dependent on your genders and lifestyle. [8] 

Breast Cancer
Though there has been controversial research results on the subject of protein's relation to breast cancer, the Shanghai Women’s Health Study found that women with the highest soy protein intakes throughout adolescence and early adulthood had nearly a 60 percent lower risk of pre-menopausal breast cancer than women with the lowest intakes. [9]

Issues
Consuming to much protein can actually be harmful to your body. Dr Gail Butterfield, director of Nutrition Studies at the Palo Alto Veterans' Administration Medical Center indicates that a diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. An over-build up of ketones can send your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily. [11]

In addition to heart disease, studies suggest that eating high amounts of protein can contribute to high cholesterol levels, gout and may put a strain on the kidneys, especially those who suffer from kidney disease. [10] 



See also

• High-protein diet
• Nutrition
• Protein

References

1, 5. Betsch, Mara. March 1 2010. How Much Protein Do Women Really Need? http://www.health.com/health/article/0,,20410520,00.html

2. Weigle, David; Breen, Patricia; Mattheys, Colleen. The American Journal of Clincial Nutrition. 2005.  A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. 82:41–48.

3, 4. Hermann, Janice R. Protein and the Body. http://pods.dasnr.okstate.edu/docushare/dsweb/Get/Document-2473/T-3163web.pdf

6. Calculators for Protein Requirements. http://lowcarbdiets.about.com/library/blproteincalculators.htm

7. Russell, Robert M.D. and Sceppa, Carmen, M.D. How Much Protein Do You Need? http://www.thedoctorwillseeyounow.com/content/nutrition/art2059.html

8. How Much Protein Per Day To Build Muscle, Lose Fat & Be Health? http://www.acaloriecounter.com/diet/how-much-protein-per-day/

9. Harvard School of Public Health. Protein: Moving Closer to Center Stage. http://www.hsph.harvard.edu/nutritionsource/protein-full-story/

10. Nelson, Miriam. Will Eating More Protein Help Your Body Gain Muscle Faster? http://www.medicinenet.com/script/main/art.asp?articlekey=50900

11. Thrasybule, Linda. August 31, 2013. 3 Things You Need To Know About Protein. ttp://www.foxnews.com/health/2012/08/31/3-things-need-to-know-about-eating-protein/