1. Hormonal Balance: Proteins are crucial for regulating hormones that impact metabolism, menstrual cycles, and mood. A protein-rich diet can help stabilize hormone levels during different life stages.
2. Bone Health: Protein, along with calcium and vitamin D, supports bone health by aiding in tissue repair and growth. This can reduce the risk of osteoporosis and fractures in women, especially as they age.
3. Weight Management: Protein is filling and can help control appetite, making it beneficial for weight management. Additionally, protein requires more energy to digest, which can aid in maintaining a healthy weight.
4. Skin, Hair, And Nails: Amino acids from protein are essential for maintaining skin elasticity and healthy hair and nails. Adequate protein intake helps support collagen levels for youthful skin and strong hair and nails.

Plant-Based Proteins: A Comprehensive Guide

In recent years, the interest in plant-based diets has soared, not just for their environmental benefits but also for their health advantages. For women in particular, incorporating plant-based proteins into their diet offers an excellent opportunity to fulfill their protein needs while also embracing a host of other nutritional benefits. This guide will delve into the best plant-based proteins and how to incorporate them into a healthy, balanced diet.

Seeds And Nuts: Seeds, such as chia, flaxseeds, and hemp seeds, along with nuts like almonds and walnuts, are not only packed with healthy fats but are also good sources of plant-based protein. For example, two tablespoons of chia seeds provide almost 5 grams of protein, alongside omega-3 fatty acids, which are crucial for brain health. Including a variety of seeds and nuts in your diet can enhance protein intake and provide essential fatty acids beneficial for heart health.

Integrating Plant-Based Proteins Into Your Diet: Adopting plant-based proteins into your diet doesn't have to be daunting. Start by incorporating legumes into salads and soups, using tofu or tempeh as meat alternatives in your favorite dishes, and experimenting with quinoa as a base for bowls or as a side dish. Snacking on nuts and seeds or adding them to oatmeal or yogurt can also boost your protein intake effortlessly.

Remember, the key to a well-rounded, plant-based diet is variety. Ensuring a mix of these protein sources can help meet your dietary needs while also providing a wide range of other essential nutrients important for women's health. 

Our velvety smooth plant powders are simply made with 18g of protein, prebiotics for gut health, and 12 whole food ingredients for everything your body needs to do its best. 

Why not treat yourself today with our subtly sweet vegan vanilla protein powder? Your gut is your second brain, so we treat it accordingly by including prebiotics in our powders. We also want you to reap the benefits of MCT oil from organic coconut such as natural energy and electrolytes to recharge your batteries to their max level. 

To top it off, there's 18g of organic pea, brown rice protein, pumpkin seed, and hemp seed protein. Always free from: gluten, dairy, soy, stevia, and sugar alcohols.

Protein Needs For Active Women

Active women require higher protein intake to support muscle repair and growth from exercise. Understanding and meeting these increased needs is crucial for optimal performance and health.

1. Determining Protein Requirements: For active women, protein intake can range from 1.2 to 2.0 grams per kilogram of body weight, depending on the workouts' intensity and frequency.
2. Quality And Timing Matter: Choose high-quality proteins like lean meats, dairy, fish, eggs, tofu, and quinoa. Consuming protein post-workout within 30-45 minutes enhances muscle repair. Distributing protein intake evenly throughout the day supports ongoing muscle synthesis.
3. Supplemental Protein Sources: Supplemental protein sources like shakes or bars can be convenient for active women. Look for options with minimal added sugars and high-quality protein sources.
4. Hydration Is Key: Ensure adequate hydration alongside increased protein intake to support overall health and kidney function.

• Johnson, N. R., Kotarsky, C. J., Mahoney, S. J., Sawyer, B. C., Stone, K. A., Byun, W., Hackney, K. J., Mitchell, S., & Stastny, S. N. (2022). Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women. Nutrition and Metabolic Insights, 15, 117863882211018. https://doi.org/10.1177/11786388221101829
• Evans, E. M., Mojtahedi, M. C., Thorpe, M. P., Valentine, R. J., Kris-Etherton, P. M., & Layman, D. K. (2012). Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Nutrition & Metabolism, 9, 55. https://doi.org/10.1186/1743-7075-9-55
• Khanal, P., He, L., Degens, H., Stebbings, G. K., Onambele-Pearson, G. L., Williams, A. G., Thomis, M., & Morse, C. I. (2021). Dietary Protein Requirement Threshold and Micronutrients Profile in Healthy Older Women Based on Relative Skeletal Muscle Mass. Nutrients, 13(9), 3076. https://doi.org/10.3390/nu13093076

ALOHA's products are not intended to treat, diagnose, mitigate, prevent, or cure disease. ALOHA's products should not replace prescribed medications or the variety of foods important to a healthful diet.

Do not self-diagnose any health condition. Work with your healthcare provider to determine how best to achieve optimal health.