The Power of Protein

The Power of Protein: Why Women Need to Prioritize Protein Intake in Midlife and Beyond

As women, our nutritional needs shift significantly through various life stages, and protein is one of the most crucial nutrients to support these changes. From maintaining muscle mass to supporting metabolic health, protein plays a central role in our well-being—especially as we enter perimenopause and beyond. In this post, we’ll dive into why adding more protein to your diet can be a game-changer and explore some high-protein foods that can help you reach your daily intake goals.

Why Protein is Essential for Women in Midlife and Beyond:

1. Supports Muscle Health and Prevents Loss of Lean Mass As we age, maintaining muscle mass becomes increasingly challenging. Sarcopenia, or age-related muscle loss, can begin as early as our 30s and accelerates as we approach midlife. Adequate protein intake, combined with regular strength exercises, helps preserve lean muscle mass, which is crucial for mobility, strength, and metabolic health.

2. Boosts Metabolism and Supports Weight Management Protein has a higher thermic effect compared to fats and carbs, meaning our bodies use more energy to digest it. This can help keep our metabolism active and, when combined with a balanced diet, support weight management—especially during hormonal shifts in perimenopause, which can contribute to unwanted weight gain.

3. Supports Bone Health Women lose bone density at a faster rate during menopause due to decreased estrogen levels. Protein, in combination with calcium and vitamin D, plays a role in maintaining bone density and reducing the risk of fractures.

4. Helps Stabilize Blood Sugar Levels A steady intake of protein with each meal helps prevent spikes and dips in blood sugar. This stabilization can be especially beneficial during perimenopause, when hormonal fluctuations can make blood sugar levels less predictable, leading to energy crashes and cravings.

5. Supports Skin, Hair, and Nail Health Protein provides the amino acids needed for the growth and repair of all cells, including those in your skin, hair, and nails. Protein-rich foods support collagen production, which is vital for skin elasticity and hydration, helping maintain a healthy, youthful glow even as we age.

How Much Protein Do You Need? For women, the Recommended Dietary Allowance (RDA) suggests around 46 grams per day; however, experts suggest that women over 50 may benefit from aiming for 1 to 1.5 grams of protein per kilogram of body weight. So, a woman weighing 150 pounds would benefit from 68 to 102 grams of protein daily. I shoot for 100 grams a day. I always try to get half of that in my morning shake. See my shake ingredients further down.

If hitting these numbers feels challenging, you can start by adding a protein-rich food to each meal. Below is a handy chart listing some high-protein foods to inspire you!

High-Protein Foods to Incorporate into Your Diet:

Tips for Increasing Protein Intake:

1. Start the Day with Protein: Begin with protein-packed choices like Greek yogurt, eggs, or a protein shake.

2. Snack Wisely: Swap carbohydrate-heavy snacks for options like cottage cheese, edamame, or almonds to boost your daily protein intake.

3. Add Plant-Based Protein Sources: Lentils, chickpeas, quinoa, and tofu are excellent choices that complement animal-based proteins and add diversity.

4. Choose Protein-Rich Add-Ons: Seeds (like chia and pumpkin) are easy to add to salads, smoothies, or oatmeal for a quick protein boost.

5. Consider a High-Quality Protein Powder: If you find it difficult to meet your protein needs with food alone, a protein powder can provide a convenient way to reach your goal. I recommend my favorite below.

My morning shake:

1. One large eggs: 6 grams.

2. Protein powder: 21 grams of protein

3. Yogurt: 16 grams of protein. (I try to use homemade Greek Yogurt which is about 24 grams)

4. Chia seeds: 4 tablespoon = 8 -10 grams.

5. Apple: Minimal protein, about 0.5 grams.

6. Blueberries (1/2 cup): Approximately 1 gram.

7. Strawberries (1/2 cup): Approximately 1 gram.

8. Spinach: About 1 gram per cup. (I just use a big handful)

Now let’s add it up:

• Eggs: 6 grams

• Protein powder: 21 grams

• Yogurt: 16 grams

• Chia seeds: 8 grams

• Apple, blueberries, strawberries, spinach combined: About 3.5 grams

Total Estimated Protein:

Approximately 54 grams of protein for the entire combination.

If I have organic, raw milk I use that and it adds another 8 grams. If not, I use water or coconut water. I always add to my shake my powdered Daily 100 Essential Vitamins, a couple of shakes of cayenne pepper, a couple of Redmon Real Salt shakes too. And, if I have some coconut milk cream I add a tablespoon of that to help with inflammation in the body and gut health. As you can see it is quite the concoction each morning! LoL. But, it is a great kickstart to hitting my goal of 100 grams or protein.

My Favorite Protein Powder and Vitamins

I love the BodyMelt Protein powders. They come in chocolate and vanilla. (I like the chocolate) They come in convenient single serve packaging and have 21 grams of protein. Bonus: no seed oils!!

I also love 100 Daily for my Vitamins. It is so easy to add a scoop to my shake. It does taste good just mixed in water too!

Conclusion: Increasing your protein intake is one of the best ways to support your body through the changes of perimenopause and beyond. It’s not only about building muscle or managing weight; it’s about maintaining energy, vitality, and well-being for years to come. So, let’s be intentional about adding protein to our plates and enjoying the benefits of a balanced diet that supports us at every stage of life. I hope this has given you some great ways to add more protein!! Let me know, I would love to hear from you and feel free to ask me any questions.

Tami

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