Why is everyone telling you to eat more PROTEIN?
You hear it EVERYWHERE. EAT MORE PROTEIN.
I want to share with why they are right and you need to eat more PROTEIN.
Protein plays a crucial role in maintaining overall health, especially during midlife. As we age, our body goes through several changes that make protein intake even more important. Here are a few reasons why protein becomes essential in midlife:
1. Preserving Muscle Mass
As we get older, we naturally begin to lose muscle mass, a condition known as sarcopenia. Protein helps to preserve muscle mass and strength. This is especially important because muscle mass contributes to mobility, strength, and metabolism. Sufficient protein intake can slow down the rate of muscle loss and improve recovery after exercise, helping you stay strong and active.
2. Supporting Bone Health
Protein plays a role in bone health by helping to maintain bone density. As we age, we become more at risk for osteoporosis, especially in women after menopause. Studies show that adequate protein intake, combined with calcium and vitamin D, can support bone structure and reduce the risk of fractures.
3. Managing Weight
Protein is more satiating than carbohydrates or fats, which means it helps to control hunger and cravings. In midlife, metabolism tends to slow down, and many people experience weight gain due to changes in hormone levels. Eating enough protein can help reduce overall calorie intake by promoting feelings of fullness and preventing overeating.
4. Maintaining Healthy Skin, Hair, and Nails
Protein is essential for the growth and repair of tissues, including skin, hair, and nails. As we age, our skin loses elasticity and collagen production decreases. A diet rich in protein helps in maintaining the integrity and appearance of skin and keeps hair and nails healthy.
5. Immune Function
Protein is vital for the production of antibodies and other components of the immune system. As we age, our immune system can become less efficient, making us more susceptible to illness. Adequate protein supports the immune system and helps in faster recovery from illnesses or injuries.
6. Supporting Metabolism
Protein helps boost the thermic effect of food (TEF), which is the energy expended to digest, absorb, and process nutrients. As metabolism slows with age, increasing protein intake can slightly increase metabolic rate, which helps maintain a healthy weight and energy levels.
7. Managing Hormonal Changes
In midlife, especially during and after menopause for women, hormonal changes can affect muscle mass, metabolism, and fat distribution. Protein can help manage some of these changes by maintaining lean muscle mass and supporting healthy hormone levels.
8. Supporting Cognitive Function
Emerging research suggests that protein may also play a role in supporting brain health. Amino acids, the building blocks of protein, are involved in neurotransmitter function and brain signaling. Ensuring adequate protein intake may help maintain cognitive function and memory, which can decline with age.
Incorporating enough protein into your diet as you age ensures that you maintain muscle mass, support metabolic health, and preserve your overall well-being. Aim for a balanced diet that includes a variety of protein sources—like lean meats, dairy, eggs, legumes, and plant-based options—to meet your nutritional needs.
Here is an example of how to get a day full of PROTEIN is you need to consume 130gms per day. Curious what your PROTEIN requirement is? Schedule an appointment with me and I will be happy to calculate your personalized macros.
To hit 130 grams of protein in a day, you can break it down into multiple meals throughout the day. Here’s a sample meal plan that includes protein-rich foods to help you reach that goal:
Breakfast:
Scrambled Eggs with Spinach and Turkey Bacon
4 large eggs (24g protein)
2 slices turkey bacon (12g protein)
1 cup spinach (1g protein)
1 tbsp olive oil for cooking (0g protein)
Total Protein for Breakfast: 37g
Morning Snack:
Greek Yogurt with Almonds
1 cup plain Greek yogurt (20g protein)
1 oz almonds (6g protein)
Total Protein for Snack: 26g
Lunch:
Grilled Chicken Salad
6 oz grilled chicken breast (40g protein)
Mixed greens, cherry tomatoes, cucumbers, and 1 tbsp olive oil (1g protein)
2 tbsp balsamic vinaigrette (0g protein)
Total Protein for Lunch: 41g
Afternoon Snack:
Cottage Cheese and Berries
1 cup low-fat cottage cheese (28g protein)
½ cup mixed berries (1g protein)
Total Protein for Snack: 29g
Dinner:
Salmon with Quinoa and Veggies
4 oz baked salmon (25g protein)
½ cup cooked quinoa (4g protein)
Steamed broccoli (3g protein)
Total Protein for Dinner: 32g
Daily Total:
Protein: 37g (Breakfast) + 26g (Snack) + 41g (Lunch) + 29g (Snack) + 32g (Dinner) = 165g
This plan gives you some flexibility with portion sizes, and you can adjust to hit around 130 grams. For instance, you could scale down the yogurt, chicken, or cottage cheese a bit if you want to hit 130g exactly.