If you thought that protein is for young people spending hours at the gym and lifting weights, it is time to re-consider.

Protein is essential for all genders and ages.

Here are some important reasons for having an adequate amount of protein in your nutritious meals:

1. MUSCLE PRESERVATION AND BONE HEALTH

The muscle loss happens as we age! It is also known as sarcopenia. It can start happening as early as in your 30s. It tends to speed up at 65.

As you lose muscle mass, you lose strength and endurance - not fun at any age! This increases your risk for injury and eventually makes it more difficult to remain independent. Sarcopenia is one major cause of falls and fractures in elderly people.

Exercise, especially with weights, is the best solution for sarcopenia as well as for bone density. Getting enough protein supports the muscle’s effort to preserve mass and strength. Protein increases muscle mass, which protects the bone from injury. Protein also helps your body absorb calcium and plays a role in hormone balance. These hormones affect bone density.

The most common recommendation for optimal protein intake to prevent sarcopenia is 1.0 to 1.2 grams of protein per kilogram bodyweight. Others recommend consistently getting 25 to 30 grams of protein per meal.

BE WELL FITNESS TIP: Stay active! Lift Weights! Eat Macro-friendly food!

2. WEIGHT MANAGEMENT

In my earlier blog (read here), I wrote about a thermic effect of protein and how it contributes to weight management.

As we age, some of us have a tendency to gain weight due to slower metabolism or/and being more inactive. A high protein diet makes a meal feel more satisfying and keeps you feeling that way longer. If you are on diet that does not include an adequate protein intake and muscle building program, then there is a higher chance for you to lose muscles as you lose weight. Losing muscles is not ideal even though you see your scale number goes down as well.

BE WELL FITNESS TIP: Stay active! Lift Weights! Eat Macro-friendly food!

3. BLOOD PRESSURE CONTROL

Protein plays an important part in cardiovascular health!

As we age, the risk for stroke and other cardiovascular issues increases. High blood pressure increase that risk. 

A high protein diet can actually lower the risk of developing high blood pressure. 

One study found that eating an average of 100 grams per day decreased the risk of having high blood pressure by 40 percent, compared to those eating a low protein diet. 

BE WELL FITNESS TIP: Take care of you heart with the essential macro nutrients!

4. BETTER ENERGY BALANCE AND BRAIN FUNCTION

When carbohydrates break down into glucose, protein helps your body absorb the glucose more slowly. This helps to balance energy levels, keeping you from feeling tired throughout the day. Energy levels naturally decrease with age, but protein can help keep you going throughout the day. 

If you’re struggling to think clearly. Protein nourishes brain tissue and helps neurons communicate with each other. Certain amino acids from protein are known to support memory and brain function in aging, and even prevent brain disease.

My wonderful friend Amanda runs here special edition called Protein Power Hour as well as emails macro-friendly meal plans weekly. Here is her link to sign up for the weekly emails that are designed for busy women over 40.

My favorite protein foods are eggs and egg whites, yogurt and cottage cheese, lean chicken and turkey, fish as well as plant-based proteins such as tofu, edamame and beans. A complete protein contains an adequate amount of all 9 essential amino acids that our body does not produce on its own. A complete protein is mostly found in meat and dairy products.

However, if you prefer plant-based options then edamame is a winner because it provides all 9 essential amino acids aka complete protein. You can read more about the benefits of edamame here. The benefits of edamame will surprise you. This article provides more plant-based options for adding complete protein into your diet. Keep in mind that you do not need to have complete protein choices with each meal but it is good to be aware if you receive some dose of it to derive the most benefits for your journey over 40.

Enjoy your protein intake but do not forget about other two essential macro nutrients: carbs and fat. Being aware of my macros, all three, have changed my relationship with food: defining what is healthy/unhealthy or good/bad. It has also helped me manage my weight at 48 (my current age). Overall, it has been a liberating experience that is not based on restrictions or someone telling me to to eat this food group but not that food group. Next time, you are in the mood of "dieting", choose the approach that is effective and enjoyable that will help you sustain your results long-term without depriving you of food, messing up your metabolism and providing lasting health benefits.

When you are ready to embrace my BE WELL coaching combo of Macros, Muscles & Mindset to create long-lasting results, feel free to reach out at choosemovement@gmail.com.

BE WELL FITNESS TIP - My favorite protein-rich shake - VERY EASY TO MAKE. Watch my 6minute video for the ingredients. I often use this shake after my strength training workout. I especially like an addition of crunchy coconut flakes. I do not blend it on HIGH so coconut flakes preserve their crunchy structure.

With an effective plan and nourished nutrients, your age is just a number. Need help with your wellness plan?

You can always contact me at choosemovement@gmail.com

Be well,

Coach Jewels