If you are an active woman, transitioning to menopause, or wanting to lose fat mass, you need to be focusing on your protein intake.
Wondering how much protein to eat and what foods are high in protein - check out this free Protein Cheat Sheet resource above to guide your meal planning.
Good quality protein is essential to obtain the amino acids required for structural and functional activity throughout the body. Protein certainly deserves more recognition than its use for muscle growth and repair.
Here's a few reasons to eat your protein:
immune system support
weight loss
satiety
energy production
hormone synthesis
Resistance Training increases protein synthesis and remodelling for up to 2 days in the recovery period.
Endurance Training increases protein turnover (loss) during recovery.
Both forms of training require protein consumption to meet demands post exercise.
In the absence of ingestion, the body will breakdown skeletal muscle protein to obtain the amino acids required to synthesis new proteins our bodies need in numerous other pathways.
Whilst individual requirements vary - a good guide is up to 2kg per kilo of your body weight for strength training athletes, and 1.5g/kg for endurance athletes. This is best spread throughout the day eating quality foods high in protein, with an important focus on consumption post training.
Protein in Women's Health
The transition to menopause, known as perimenopause, involves significant hormonal changes that can impact various aspects of health. Protein intake during this period is crucial for several reasons;
Maintenance of Muscle Mass
As women age, particularly during menopause, they experience a natural decline in muscle mass and strength, a condition known as sarcopenia. Adequate protein intake is essential for muscle protein synthesis and preservation of lean muscle mass
Bone Health
The decline in estrogen levels during menopause can lead to decreased bone density, increasing the risk of osteoporosis and fractures. Protein plays a vital role in bone density and calcium absorption.
Metabolic Health
Menopause can lead to changes in body composition, including an increase in abdominal fat, which can affect metabolic health. Protein helps in improving satiety, regulating blood sugar and boosting metabolic rate.
Hormonal Balance
While protein doesn't directly affect estrogen levels, it supports overall hormonal balance by providing the amino acids necessary for the synthesis of various hormones and enzymes. This can help in managing some menopausal symptoms, such as mood swings and sleep disturbances.
Skin Health
Collagen, an important protein for skin elasticity and strength, tends to decline with age and hormonal changes. Adequate protein intake can support this natural loss.
Immune Function
The immune system can be influenced by hormonal changes during menopause. Protein is crucial for antibody production.
Conclusion
Protein is vital for for many systemic processes within our body. Whilst individuals requirements vary depending on your training regime, age, and goals, a good target is to incorporate at least 1.5g per kilo of body weight into your daily diet. Looking for HIGH PROTEIN meals inspiration? Check out my HIGH PROTEIN RECIPE PACK.
Comments