🪷 THE IMPORTANCE OF PROTEIN THROUGH THE MENOPAUSE!
Yes, it’s true, I am and have always been a self confessed lover of lifting weights and I do harp on about the importance of protein a lot, and unfortunately, in most cases, women aren’t getting enough, especially those navigating their menopause!
As we age, our bodies don’t process protein as efficiently as it did when we were younger and as our oestrogen levels decline and we become peri-menopausal, our ability to build and maintain muscle mass decreases, as does our bodies repair capabilities.
This leads to a sarcopenia (which is a type of muscle loss that occurs with aging)
Protein is vital to maintaining a healthy body and is responsible for growth, repair and building tissue, maintaining bone health, strengthening hair and nails, fighting off infections and stabilising pH balance.
But this wonder stuff Protein is also your front line weapon to menopausal weight loss, regulating your hormones, keep your energy levels up and building a strong body to carry you through the menopause!
Protein will also keep you feeling fuller for longer, so you’re less likely to succumb to snacking.
The word Protein originates from the Greek word PROTEOS which means FIRST OR PRIMARY
There are three forms of protein I recommend to my clients and they are:
COLLAGEN PROTEIN (have with your breakfast) The most effective is Bovine and best absorbed in the peptide form
WHEY PROTEIN (have after training/exercise) The best is an unflavoured whey protein to avoid any nasty artificial flavours and sweeteners
CASEIN PROTEIN (have before bed)
HERE’S MY TOP TIPS TO PROTEIN
Firstly, make sure you’re consuming enough protein.
To work out your daily requirement, here’s the formula
Your body weight in lbs x 0.7 - 0.9
Eg: if you weigh 140lbs, you will need around 98g of protein per day
The best way to measure your meal protein portions is to measure your protein source against the palm of your hand Eg hand size portion of steak, chicken, fish, tofu, or Quorn
Try to get your protein intake primarily from food sources
Aim to consume between 20-30g of protein per meal and 10-15g per snack
PROTEIN SOURCES INCLUDE
Lean Meats
Fish
Eggs
Nuts
Oats
Tofu
Cheese
Milk
Yogurt
Broccoli
Leafy Green Veg
In short, protein is a wonder Macro, and can support your body through the menopause in so many ways!
CHECK OUT MY FOOL PROOF PROTEIN COOK BOOK HERE
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