Let’s Get Clear On Protein
Lets Dig into Protein…
By now you’ve all hear that women need more protein. But…you might be wondering why? As women age, nutritional needs change. After the age of 40, many women experience physical and hormonal shifts that can impact their overall health. One of the most important changes to consider is protein intake. Protein is an essential macronutrient for everyone, but for women over 40, the need for protein increases due to several factors related to aging, muscle maintenance, metabolism, and bone health. Below are some of the key reasons why women 40 and older need to prioritize protein in their diets.
1. Muscle Mass Decline
As we age, our muscle mass naturally decreases. This process, known as sarcopenia, typically begins around the age of 30 and accelerates after 40. By consuming enough protein, women can help slow the rate of muscle loss and even promote muscle growth through strength training and proper nutrition. Protein is crucial for muscle repair and regeneration, especially after exercise, which becomes even more important as we age.
Strength training combined with a higher protein intake helps to preserve lean muscle mass, which is not only important for physical strength but also for maintaining a healthy metabolism.
2. Metabolism and Weight Management
Protein is the most satiating macronutrient, so it helps women feel fuller for longer, reducing the likelihood of overeating or making unhealthy snack choices. I’ve had so many clients tell me their sweet tooth disappeared once they started eating enough protein! The satiety factor provided by protein can be especially beneficial for women looking to maintain or lose weight.
3. Hormonal Balance
Women’s hormonal fluctuations during menopause and perimenopause can cause a variety of symptoms, such as hot flashes, mood swings, and fatigue. While protein alone cannot balance hormones, a diet rich in protein can provide the building blocks necessary for hormone production and regulation.
Protein helps stabilize blood sugar levels, which can reduce some of the mood swings and energy fluctuations associated with hormonal changes. Protein also keeps blood sugar levels stable, which is important in the prevention of conditions like insulin resistance and type 2 diabetes, both of which can become more common for women as they age.
4. Skin Health
As women age, collagen production decreases, leading to skin sagging, wrinkles, and a loss of elasticity. Since collagen is a protein, ensuring you’re consuming enough protein helps support the production of collagen in the skin. In addition, the amino acids found in protein are essential for the regeneration and repair of skin cells, promoting a more youthful appearance.
Proper protein intake, alongside hydration and healthy fats, can help keep skin healthy and resilient, even as collagen production naturally declines with age.
5. Cognitive Function and Mental Clarity
Aging also affects cognitive function, and many women in their 40s begin to notice changes in memory, focus, and mental clarity. Protein is critical for brain health because it helps produce neurotransmitters—chemicals that facilitate communication between nerve cells. Without sufficient protein, cognitive function may decline more rapidly. A diet rich in protein can enhance brain function by promoting better neurotransmitter production, helping women maintain mental clarity and focus as they age.
How Much Protein Do You Need?
Most women need at lest 100 grams of protein per day. I give my clients specific numbers to work towards that take into consideration, age, height, weight and activity level, but generally speaking all women could start with ~100 grams per day. Ideally protein should come from whole food sources like lean meats, seafood, eggs, beans and lentils. Highly processed protein sources such as protein bars, fortified cereals, chips and cookies are metabolized differently and should be used minimally as they aren’t the best tools for maintaining muscle and dropping body fat.
Alli Stanton is a Registered Dietitian and wellness coach specializing in perimenopause and menopause weight loss. For more information on working together you can check out www.purewellness.biz or email her at alli@purewellness.biz. Consultations are always complimentary!