Protein is a macronutrient, a food group we need a lot of throughout our lives. In my experience as a personal trainer, many people struggle to eat enough protein. Protein intake is super important during the (peri-)menopause, as we age and also when reducing calories.
This blog aims to outline what protein does and why it is important, as well as sharing sources of lean protein.
+ What does protein do?
Protein is an important macronutrient because it plays a crucial role in the growth, repair, and maintenance of our body's tissues. Proteins are made up of amino acids, which are the building blocks of our muscles, bones, skin, and organs.
1. Muscle growth and repair
2. Bone health
3. Immune function
4. Hormone production
5. Satisfying hunger and weight management
+ Protein and the Menopause
Protein is important during menopause and peri-menopause for a number of reasons. During this time, women experience hormonal changes that can impact their bodies both physically and emotionally, including changes in bone density, muscle mass, and body composition. Here are some ways that protein can be particularly beneficial during menopause and peri-menopause:
1. Bone health
2. Muscle mass and strength
3. Metabolic rate
4. Mood and cognitive function
+ Sources of Lean Protein
Some protein sources have a higher fat content and therefore higher calorific value, so we often look for leaner sources of protein to help us stay within our calorie needs and. Some animal sources of protein are high in saturated fat, which is associated with health risks. The UK government recommends that: men should have less than 30g of saturated fat per day. women should have less than 20g of saturated fat per day.
So, what are some great sources of lean protein?
Animal Sources
Chicken breast (skinless)
Turkey breast (skinless)
Fish (salmon, tuna, cod, halibut, tilapia)
Seafood (shrimp, scallops, crab, lobster)
Lean beef (sirloin, tenderloin, lean minced beef)
Pork tenderloin
Low-fat dairy (milk, yogurt, cheese)
Eggs
Greek yogurt
Cottage cheese
Whey protein powder
Vegetarian + Vegan Sources*
Legumes (lentils, chickpeas, black beans, kidney beans, etc.)
Tofu and tempeh
Seitan (made from wheat gluten)
Plant-based meat alternatives (Quorn, soy-protein, pea-protein)
Soy milk and other plant-based milk alternatives (almond milk, oat milk, etc.)
Nuts and seeds (almonds, peanuts, sunflower seeds, etc.) **
Nut and seed butters (peanut butter, almond butter, tahini, etc.) **
Whole grains (quinoa, brown rice, farro, etc.)
Vegetables (broccoli, spinach, Brussels sprouts, etc.)
Vegan protein powders (pea protein, hemp protein, brown rice protein, etc.)
* It's important to note that some vegan/ vegetarian protein sources may not contain all of the essential amino acids that our bodies need. Therefore, it's important to eat a variety of protein sources throughout the day to ensure you're getting all of the necessary amino acids - it requires a lot more planning to ensure you get your full dietary needs met.
** These proteins are high in mono- and poly-unsaturated fats which are considered to be protective against the harmful type of cholesterol, however they are high in fat and therefore calories.
+ How Much Protein do we Need?
This is still a highly debated topic and will depend on your goals. The official UK government guidance for adults is 0.75g protein per kg body weight per day; on average this equates to 56g/day for a male and 45g/day for a female.
People training for a certain goal, such as to build strength and muscle, protein needs can range from 1.2 – 2.5g per kg of bodyweight a day.
For people reducing calorific intake and aiming to lose weight, protein intakes may need to be on the upper end of that range as evidence shows keeping protein intake during an energy deficit will help preserve your lean muscle mass.
Two things which are important to remember are:
Eating more protein doesn't equate to eat more meat, in fact it is actively encouraged we get our protein from a wide range of sources, especially more plant-based proteins.
It is important to spread your protein intake throughout your day and split across meals, not just consume it all in your evening meal.
I went to a nutrition conference a couple of years ago and it was advised, to offset age-associated muscle loss, that healthy older adults should try and consume around 40g protein over 3 meals. Healthy older adults should aim for 1.5g per kg of bodyweight a day.
The Final 'T'
Protein is an important component of our diet. In menopausal women, there are many physical benefits to consuming adequate protein. In healthy adults, we could all benefit from consuming a wide range of proteins throughout the day to help maintain muscle mass and independence as we age.
Including plant-based proteins has a benefit to our health as well as the health of our planet. I hope this resource helps you to include more protein in your diet.
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