You may have heard when it comes to weight loss, protein is King. Protein helps support weight loss by regulating the hormones that control hunger and fullness, and because Protein is the more satiating of the macronutrients, increasing intakes will also help you feel fuller longer. And increasing daily Protein has been shown to help prevent muscle loss and support healthy metabolism.
Protein is the essential building block of almost everything inside your body. Your body uses it to make enzymes, hormones, and neurotransmitters, making it an essential part of day-to-day function and a healthy part of a well-balanced diet. Especially for women over 40.
And if you're a woman who's active, listen up! Consuming Protein before your workout has been shown to enhance muscle growth, improve muscle recovery, and increase overall strength and performance.
And in case you're not sold on it yet, there are plenty of other reasons to love it. For example, adding Protein to your plate has been shown to help promote fat loss. Out of all the macronutrients, research has found that Protein is by far the most filling. And that's great news for not only fat loss, but reducing overeats and late night snacking too, because if you’re feeling satisfied after eating a Protein-rich meal, over-indulging later is far less likely to happen.
What's makes Protein so important?
Proteins are large and complex molecules that are found in the cells of all living things.
While we typically associate Protein with muscle mass, but it's actually an essential part of all tissues found in the body - including bones, blood, and hormones. In this way, Protein plays an important role in our overall healthy body function and can be an especially critical partner in fitness routines.
Protein's primary role is to aid in the growth, build, repair, and maintenance of body tissues, however it also serves other important tasks, such as acting as an enzyme and hormones, helping to maintain fluid and electrolyte balance, strengthening our immune system, and even serving as an energy source.
How much protein do you need?
The RDA (recommended daily amount) of protein for the average adult is 10-35% of daily caloric intakes. Protein needs are typically higher for individuals who are within stages of growth and development - such as children, adolescents, and pregnant and/or lactating women. Protein needs will also be higher for physically active people as well as for individuals who follow a vegetarian and/or vegan diet. Ultimately the ideal percentage of
The amount of Protein that's best for you each day will depend on several factors, including your current weight, activity level, age and stage in life, and overall wellness goals.
What's about amino acids?
Amino acids are the building blocks of Proteins. There are a total of 20 amino acids in our bodies, 9 of which are classified as "essential," which means they must be obtained from food as our bodies are unable to produce them. While animal meats and dairy products have traditionally been considered the primary source for Protein, you can find it in a variety of other food sources too.
Plant based proteins, for example, have become increasingly popular over the last decade for a variety of reasons, such as a the desire to create healthier food habits, complement lifestyle preferences, reduced food cost, increased access and availability, etc. For individuals that rely solely on plant Proteins (i.e. vegetarians and vegans), it's especially important to understand how you can get those complementary Protein combinations to obtain those essential amino acids.
Foods to support your Protein goals
Animal Protein Sources:
Ground beef, lean - 3oz. = 22g protein
Chicken breast, skinless - 3oz. = 28g protein
Salmon - 3oz. = 22g protein
Tuna - 3oz. = 22g protein
Shrimp - 3oz. = 18g protein
Cottage cheese, 2% - 1 C = 28g protein
Low-fat yogurt - 8oz. = 13g protein
Skim milk - 8oz. = 8.8g protein
Vegetarian Protein Sources:
Hempseed - 2 Tbsp. = 10g protein
Green peas - 1 C = 8.6g protein
Quinoa - 1 C = 8g protein
Peanut butter, creamy - 2 Tbsp. = 8g protein
Black beans - 1/2 C = 7g protein
Tofu - 3.3oz. = 7g protein
Buckwheat - 1 C = 6g protein
Almonds - 1 oz. = 6g protein
Oatmeal - 1 C = 5.4g protein
Spinach - 1 C = 5.2g protein
Brown rice - 1 C = 5g protein
Collard greens - 1 C = 5g protein
Artichoke - 1 C = 4.8g protein
Corn - 1 C = 4.7g protein
Avocado - 1 C = 4.6g protein
Asparagus - 1 C = 4.3g protein
Chia Seeds - 2 Tbsp. = 4g protein
Brussels sprouts - 1 C = 4g protein
Mushrooms 1 C = 4g protein
Kale - 1 C = 3.5g protein
Examples of Complementary Vegetarian Protein Combinations:
Brown rice + lentil
Brown rice + beans
Peanut butter + whole wheat bread
Corn tortilla + beans
Tofu + broccoli
Spinach + nuts + beans
Almonds + lentil soup
Bottom line: Protein is one of the three essential macronutrients for health and well-being. It's important to know if you're consuming enough quality Protein each day to not only support healthy body function, but overall wellness goals. If you're a women over 40, getting in enough protein each day is key to supporting hormone health, metabolism, bone and muscle health. Studies show that a well-balanced diet of lean proteins, complex carbohydrates and healthy fats not only support healthy body function, but also reduce risk of disease and a healthy waistline.
Power up with Protein!
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