You may need more protein. As much as exercise helps a person stay fit and healthy, achieving a fitness goal really starts with the kind of “fuel” we fill our bodies with. This is particularly true when it comes to women and protein consumption. They manage many things at once: home, kids, and in many cases a full-time career. With so much on their plate, women need a special kind of fitness regimen that will help them thrive. This is where a high-quality diet comes into the picture.

A balanced diet is composed of appropriate amounts of macronutrients, namely protein, carbohydrates and fats. Recent studies have recently stressed the importance of protein for women’s health, especially for those who are physically active. Why is protein such an important component of a woman’s balanced diet?

1. It helps control cravings and hunger

When it comes to eating a quick breakfast for energy to successfully juggle all the activities of the day, a high-protein meal is the answer. An on-the-go, easy way to make sure you get protein in is by choosing healthy protein shakes or protein-rich bars. Just say “no” to cereals, please. These basically-candy “meals” may be the first thing that you reach for when in a hurry; but know that you have easy-to-prepare shakes that are richer in protein and lower in sugar to run to when you’re short on time. Another great protein-rich option is yogurt and fresh fruit, a combo that can support satiety and curb your food cravings for the whole day. Start the day with a high-protein treat to control those hunger pangs later on.

2. It keeps the body lean

Cut back on carbohydrate-rich food, particularly white flour and sugar. Instead, replace those calories with protein-rich meals to support fat loss. According to research, consuming high-protein meals can produce more obvious fitness results in women than in men. Women tend to carry a higher percentage of fat on their bodies, and consuming adequate protein at each meal can support healthy fat loss and lean muscle.

3. It helps the body burn more calories

Compared to a diet that is high in carbohydrates or fat, consuming high-protein foods can trigger thermogenesis, the production of heat in the body, faster. Thermogenesis generally means a faster metabolism. In other words, consuming more protein at meals and snacks can signal to the body to burn more calories throughout the day.

4. Protein fights off signs of aging and stress

Eating more protein, combined with regular physical activity, can help women’s bodies maintain the muscle tone needed to move seamlessly into their golden years. It can also serve as a buffer against the oxidative damage on the cells caused by stress. The result is healthier cells that can help women look and feel younger, fresher and more radiant than ever.

Other benefits of a high-protein diet for women include faster and fuller hair growth and the ability to feel full for longer periods. Protein-rich foods can also be delicious, so there’s no reason to feel deprived. Boost your intake of protein to support a fitter physique and long-term health.

Written by Guest Author for The Healthy Moms Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.