The Importance of Protein Intake
You might be surprised to learn what I consider to be the number one driver of health symptoms for women over the age of 35,
– protein deficiency.
Here’s why it’s so important:
As you age, your estrogen levels decline significantly. Estrogen deficiency makes it harder for your body to build and maintain muscle mass. Protein and the amino acids it contains is the building block for muscle. This is why consuming enough protein is so crucial for women over 35. . Your body needs it for both muscle building and maintenance.
Impacts of Muscle Mass on Overall Health
Muscle is not just for improving your body shape. Skeletal muscle is considered an organ and plays a major role in several key health areas. Let’s explore some:
Metabolic health. The loss of muscle mass has been linked to metabolic disease, which increases one’s risk of heart disease, stroke and type 2 diabetes. Increased muscle mass appears to be protective against the development of metabolic syndrome.
Insulin sensitivity. Skeletal muscle is supposed to take up a large percentage of glucose from our blood, which is vital for healthy glucose regulation. Having a higher amount of muscle mass enhances this process. Individuals with higher muscle mass are less likely to have insulin resistance and are at a reduced risk of getting diabetes.
Mobility. While many women become less mobile as they age, having higher levels of muscle mass can help you maintain your mobility. This can mean the difference between being able to continue hobbies you love such as running and hiking as you age or having to discontinue them.
Energy levels. Greater muscle mass has also been shown to improve one’s overall energy levels (a common complaint amongst women going through perimenopause).
Bone health. Maintaining your muscle mass reduces your risk of bone loss, fractures and osteoporosis (hip fracture is a leading cause of death and disability in aging women - it takes way more lives than breast cancer)
How Much Protein Should I Be Getting?
I guarantee that the majority of women over age 35 are not getting nearly enough protein. The recommended daily amounts on food labels are simply telling you how much protein you need to survive, not the amount needed to maintain muscle, build muscle or thrive.
I recommend, as a bare minimum, that women consume 100 grams of protein per day. Ideally, you should be eating one gram of protein per pound of your ideal target weight.
To explain:
At 5’9, my ideal target body weight is around 145 pounds. So, I aim to consume 145 grams of protein per day.
Some experts suggest even upping your daily amount of protein to 1.2 grams per pound of body weight.
I recommend that you start with the most manageable goal you can and work your way up.
How Do I Eat That Much Protein?
I know this sounds like a lot of protein, but trust me when I say it’s achievable. It just takes proper planning.
Here are my recommendations:
Start your day off with a high-protein breakfast (aim for 30-50 grams).
Incorporate high-protein foods throughout the day, including high-protein smoothies, greek yogurt, animal protein snacks (such as Chomps sticks) and seeds (such as hemp seeds).
Start each meal with protein, instead of trying to sneak it in at the end of a meal.
Swap out lower protein options (such as legumes) with higher protein options (such as animal protein) for meals.
Need high-protein breakfast ideas?
You can download 10 smoothie recipes that are
packed with protein HERE.
I talk about protein a lot. I encourage it with my private clients, I talk about it during workshops and I recommend it to my friends and family.
Why?
Because it is one of the best decisions you can make to optimize your health and longevity.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341301/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7097676/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3102368/
