Protein intake is a widely-discussed issue among those trying to achieve their fitness goals like building muscle mass or muscle loss after intensive fitness training. Since women tend to have lower quantities of lean mass and more fat mass compared to men, boosting protein can sustain the lean mass.
It has also been observed that most men are interested in hypertrophy, or a visible increase in the size of muscle cells. For women, who may not want to bulk up but rather lose visible fat and build lean muscle, nutritional requirements like protein needs can look different.
Protein and Protein Sources
Rightly called the 'building blocks of your body, protein is a macronutrient that serves various anatomical functions like the adequate flow of blood and oxygen through the body, digestion and regulation of hormone levels. Protein helps our muscles to repair and regrow after exercise and injury. It should also be noted that every gram of protein contains four calories, whereas that number for one gram of fat is nine calories.
Rich protein sources for both men and women include animal and plant-based sources like milk products, eggs, meat, soy, tofu, pulses, beans, black gram, and legumes, and a healthy person should consume all of these in combination to get high-quality proteins. ICMR-NIN says that protein requirements vary with age, physiological status and stress. More proteins are required by growing infants and children, pregnant women and individuals during infections and illness or stress. For people doing fitness training, protein requirements differ as well.
According to the Food Safety and Standards Authority of India (FSSAI), while the recommended daily allowance for a 55-kg woman (whether doing sedentary or heavy work) is 55 grams of protein, for pregnant women and breastfeeding women, this goes up significantly. When it comes to health supplements as protein shakes, women often have to make do with products made for men, since the market is saturated with those.
Doctor's Choice, a 2018-established health supplement brand, is launching a new range of women-centric protein supplements that also aid fat loss. DC's Lean Pro, a high-protein meal replacement for a lean and fit body, balances weight, having zero trans-fat, is sugar-free, has no preservatives and is gluten-free which is safe to use. Suggested by Nupur Vats, Co-Founder, Doctor's Choice, here are things female fitness enthusiasts should keep in mind about their protein intake:
1. Try to build and maintain a high-protein diet that significantly aids weight loss and helps with fitness performance. Just increasing protein intake won't magically give results and needs to be complemented with healthy food choices and regular workouts.
2. If you are taking protein supplements, avoid fake products that saturate the market and do more harm than good. Go for makers who swear by the quality and international standards. Put health before money.
3. Most protein powders are formulated focusing on male body requirements. Women simply need smaller doses of protein to reach their macronutrient needs. While some proteins do have male-specific ingredients, like testosterone boosters. These products should not be taken by women. It's suggested to women consume soy-based protein more since it has agents which boost estrogen levels in women and hence it's advised for males to consume it less.
4. Beyond just the protein content, women's protein powders have additional ingredients that a body needs. There are brands in the market that aim at different kinds of whey protein made just for women. Folic Acid is essential for pregnant women or is trying to be. It helps women fight the risk of strokes, heart disease, and several kinds of cancer. Vitamin B6 helps women maintain a healthy immune system and reduce heart disease.
Iron assists red blood cells in the transferring of oxygen throughout the body. As women lose a lot of blood in their menstrual cycles, women need more iron than men in order to fight fatigue or anaemia. Women's specific protein powders typically have a higher content of folic acid, vitamin B6, and iron, which is required for growth in females.
5. To improve the taste, the sugar content that many brands use in their protein powder formulas are high. Especially true for powders that are marketed directly to women. But the finest protein powders for women won't add a lot of sugars just to give users a boost in flavour. For a natural solution instead of processed sugar, look for brands that use natural sweeteners such as honey or stevia.
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Gurugram, July 9 (IANS) The number of men dying of Covid-19 infection is more than almost double the number of women in Gurugram, according to a District Health department report.The District Health department had audited the deaths of 910 Covid patients till July 4. According to the report, of the 910 Covid-infected patients who died, 621 were men while the number of women was 289.As per this report, among the patients who died due to Covid-19 infection in the district were between 61 to 80 years.Two hundred twenty-nine people who died of Covid-19 were between 61 to 70 years. Of these, 153 were males and 76 were females, the report said.Similarly, among several deceased Covid patients, 213 were between 71 and 80 years. Of these 144 were men and 69 were women. The Gurugram Health department report said none died of Covid-19 between 0 to 20 years. However, 14 deceased persons were between 21 and 30 years. Of these, eight were men and six were women.Moreover, 75 people who died of the infection were between 31 to 40 years. Of these 58 were men and 17 were women.Till July 4, 120 Covid-infected people who succumbed were between 41 and 50 years. Of these, 84 were men and 36 were women. At the same time, 141 of the deceased victims were between 51 and 60 years. Of these 89 were men and 52 were women.The report revealed that among the Covid-infected patients who died, 593 were already suffering from other serious ailments. Of these, 82 suffered from pre-diabetic disease, 22 from cancer and 33 from heart disease. Fifty people were already suffering from hypertension, 14 had problems related to kidney and six persons had liver disease.Twenty-six of the deceased patients had pre-existing lung disease and seven were suffering from mental diseases. As per the report, 337 deceased had multiple co-morbidities and 16 infected patients who died had minor ailments other than Covid-19. There were only 317 people among the deceased who only suffered from Covid-19 and not from any other serious disease.--IANSstr/khz
London, July 7 (IANS) Men with symptomatic Covid-19 and low testosterone are six times more likely to become severely ill and die from the disease, new research has shown.
The study, conducted by researchers at San Raffaele University Hospital in Milan, Italy, found that the lower the levels of testosterone, the higher the likelihood that male patients would need intensive care, be intubated on a ventilator and remain in hospital over a longer period.
For the study, the team compared 286 male Covid patients, who came to the emergency department, with 305 healthy male volunteers between February and May 2020.
Nearly 90 per cent of the patients had testosterone below 9.2 nanomoles per litre (nmol/l), compared to just 17 per cent of the healthy volunteers. Those with testosterone levels between 3-4 nmol/l and had mild symptoms or were admitted to hospital, while those admitted to ICU or died of the disease had just 0.7-1.0 nmol/l.
"At the start of the Covid pandemic, we were seeing far more men than women coming to hospital and suffering very severe forms of the disease. We immediately thought this might be related to male hormone levels, particularly testosterone," Professor Andrea Salonia, a specialist in urology and endocrinology at the hospital.
"But we never expected to see such a high proportion of Covid patients with these extremely low levels of testosterone, in comparison to a similar group of healthy men. The relationship is very clear: the lower the testosterone, the higher the severity of the condition and likelihood of death. I've never seen anything like it in my 25 years in the field," Salonia added.
However, since the team does not have data on the testosterone levels in the patients before they contracted Covid-19, they cannot say whether low testosterone was a pre-existing long-term condition that exacerbated the disease or whether it was caused by the SARS-COV2 virus.
"Testosterone does play a role in protecting men from disease. However, it's also possible that the virus itself is able to induce an acute reduction in testosterone levels, which then predisposes these men to a worse outcome," Salonia said.
The findings will be presented at the 2021 European Association of Urology congress (EAU21), which starts from July 8-12.
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Lucknow, June 29 (IANS) A group of young men, who had lost their friend to Covid, pooled in their money and have donated three beds and a wheelchair to the community health centre (CHC) at Gudamba here, the government hospital nearest to the house of the deceased.Avadh Dixit, a data analyst in a US-based company, died at the young age of 30 because he could not get a hospital bed in time. He had come to Lucknow during the recent corona curfew to see his family but got infected with Covid. The pain of his untimely death made his friends do something for the healthcare sector."Avadh's condition was deteriorating and he did not get a hospital bed. By the time he was admitted to hospital in Indiranagar, he was critical and passed away on April 24," said his friend Anshul Mehrotra, a photographer.Dixit had been ill for 10 days. His friends sent medicines to him but could not save him."Avadh was my closest friend. We were like brothers, sharing each and every memory since childhood. This gesture from us might reduce the pain of not being able to see our friend in his last days," said Mehrotra.Aditya Anand, another friend, said, "Our donation is not huge but like us, everyone can take mini-steps to strengthen our health system. Before the third wave, people should try their best to support our health infrastructure."--IANSamita/dpb
London, June 27 (IANS) Men -- more often than women -- need passion to succeed at things. It is because they secrete more dopamine, often called the "happy hormone", suggests a study.At the same time, the hormone may also be responsible for increased incidences of autism spectrum in boys than girls.Dopamine is a neurotransmitter that is released in the brain. It can contribute to a feeling of satisfaction. The effects of dopamine are linked to learning, attention and our ability to focus."This is interesting. Research shows a more active dopamine system in most men" than in women, said Hermundur Sigmundsson, Professor at the Norwegian University of Science and Technology's (NTNU) Department of Psychology.The study, published in the journal New Ideas in Psychology, tested 917 people (502 women and 415 men) aged 14 to 77, to understand men and women's differing activity in the dopamine system."We looked at gender differences around passion, self-discipline and positive attitude," Sigmundsson said. The study refers to these qualities as passion, grit and mindset.The results for the women, however, are somewhat more ambiguous than men's strong need to burn for something, and this study found no such gender difference, the researchers said.While the dopamine system has earlier been associated with different conditions, such as ADHD, psychoses, manias and Parkinson's disease, the new study found it may be also linked to a certain form of autistic behaviour.Some individuals with autism may become very interested in certain topics, which can be a bit unusual, or even strange, for most people. People on the autism spectrum can focus intensely on these topics or pursuits, at least for a while. Dopamine may play a role."Other research in neuroscience has shown hyperactivity in the dopamine system in individuals with autism, and boys make up four out of five children on the autism spectrum. This, and dopamine's relationship to passion, might be a mechanism that helps to explain this behaviour," Sigmundsson noted.--IANSrvt/sdr/
Yoga not only increases range of motion, overall mobility, and boost bone health but also increases immunity in men. Here are some yoga asanas that may help.
The world is going through a strange phase. A pandemic has been raging for two years, with no end in sight. Millions of people around the world are suffering from the dreaded COVID-19 virus, with many losing their battle against the disease. Social interactions have become limited as more and more people isolate themselves with the hopes of leading a safer, illness-free life.
However, living in isolation does not guarantee a disease free life. Apart from COVID-19 a number of illnesses may strike an individual. At such times it is best to boost one's immune system by eating healthy, exercising and practising yogasanas.
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Dietary and lifestyle changes may help strengthen one's natural defenses and help them fight harmful pathogens, or disease-causing organisms. Yoga poses can increase range of motion, overall mobility, and boost bone health as well.
According to a study by John Hopkins Medicine, yoga offers physical and mental health benefits for people of all ages. Furthermore, yoga helps people who are going through an illness, recovering from surgery, or living with chronic conditions faster.
Here’s looking at yoga asanas that can help men boost their immunity:
Wonderful for the nervous system and for combatting anxiety and depression, one has to begin by lying flat on the stomach and lifting the shoulders. Once in position, they have to extend the hands forward, bending at the elbows, and relaxing the glutes while lifting the neck. Breathe in through the nose and out through the mouth.
Make sure you perform this asana 4-5 hours after having your main meal. It is best to do it in the early morning. Lie on your stomach, with feet apart and in line with hips. Fold your knees, take the hands backwards and hold your ankles. Breathe in, lift your chest off the ground and pull your legs up and towards the back. Stay in position while taking deep breaths for 15-20 seconds.
Lie flat on your stomach and stretch out your arms. Keep your knees straight and feet together. Inhale and lift your legs and arms up together. Lift your head up raising your chest off the floor as much as possible and hold for 10-15 seconds.
A bit more difficult to master, the Crow Pose will see you begin on all fours with your palms and knees on the ground. Place your elbows down aligned shoulder distance and spread your fingers and bring your knees to your triceps. Lean forward while shifting your body weight onto your triceps. Slowly lift both your feet off the ground and balance. Focus and hold position.
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