Today I'm writing about the importance of protein for women, especially as we embrace our thirties, forties, fifties and onwards...
You may have never paid much attention to protein, perhaps more distracted by calories, sugar or fat contents but for women over 30 we should be aiming for around 100-150g of protein/day (amounts will vary from person to person). To give you some context, a medium sized egg has about 6 grams of protein in it which might give you an idea of how/why so many of us are falling far below our needs...
As a Nutritional Therapist and Women's Only Personal Trainer, I want to share why protein is crucial and how it supports your overall well-being So, grab a cup of drink, relax, and let's dive in...
Muscle Matters
Protein is a vital building block for our bodies, supporting cell growth, repair, and maintaining healthy hair, skin, and nails. As we age, we naturally lose muscle mass. But fear not! A protein-rich diet, coupled with regular strength training, can help combat this. Protein provides essential amino acids for muscle repair, synthesis, and maintenance. If your pelvic floor and core need some love then sufficient intake of protein and collagen is non-negotiable! It's your secret weapon for looking and feeling great and building strength from the inside-out!
Metabolism Booster
As we get older, our metabolism tends to slow down. Protein can give it a gentle nudge in the right direction. Compared to carbs and fats, protein has a higher thermic effect, meaning your body burns more calories just working to digest it! By including protein in your meals and snacks, you can maintain a healthy weight and boost your energy levels.
Satiety and Cravings
If you've worked with me for Nutritional Therapy then you won't have escaped a session without me banging my 'blood sugar balance' drum! If we want to move away from a blood sugar 'roller coaster' towards more gentle 'rolling hills' then protein is key! Furthermore, protein promotes feelings of fullness and satiety, helping you stay away from unhealthy snacks and combat those mid-afternoon energy crashes. Including lean meats, fish, legumes, nuts, and seeds in your meals will keep you satisfied for longer, reducing mindless snacking and pesky cravings.
Bone Health
As we age, our bones require extra care. Protein plays a crucial role in maintaining optimal bone health. It supports the production of collagen, which gives our bones strength and flexibility. By including protein in your diet alongside calcium and vitamin D-rich foods, you can prevent conditions like osteoporosis and promote skeletal well-being. Weight bearing exercise is a big piece of the puzzle too and these work seamlessly together to keep your skeleton happy!
I hope this has given you some 'bite-size' helpful tips (pun intended) for how we can use food as medicine.
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