The Power of Protein for Women over 30. Calculate and achieve daily intake!

As we age, various physiological changes can impact our health and well-being. One essential nutrient that becomes increasingly important, especially after the age of 30, is protein. In this blog, we will explore the benefits of protein and why women over 30 should pay special attention to their protein intake. I will also provide recommended daily protein amounts, a handy table of protein per serving, and a two-day meal plan to help you achieve your protein goals. I also share the advantages of choosing lean, grass-fed proteins, provide recommendations for protein sources, and explain why dairy may not be the best choice for women's health.

The Importance of Protein

Protein is a vital macronutrient that plays numerous critical roles in the body. It's the building block of muscles, skin, hair, and various enzymes and hormones. As we age, protein becomes even more crucial for women due to the following reasons:

1. Muscle Loss (Sarcopenia): After the age of 30, muscle mass naturally declines. This process, known as sarcopenia, can lead to reduced strength, lower metabolism, and a higher risk of falls and fractures. Protein intake helps to preserve and build muscle, counteracting these effects. A study published in the Journal of the American Medical Directors Association found that a higher protein intake is associated with a lower risk of muscle loss in older adults.

2. Weight Gain: a review in the American Journal of Clinical Nutrition highlighted the role of protein in weight management and hormone regulation. A higher intake of protein can promote satiety, making it easier to manage weight as metabolism slows down with age. It also helps maintain muscle mass, which is crucial for a healthy body composition.

3. Hormonal Imbalance: Protein plays a role in hormone production and regulation. As women age and hormonal imbalances occur, a sufficient protein intake can support overall hormonal health.

Recommended Daily Protein Intake

The recommended daily protein intake for women varies depending on several factors, including activity level, age, and weight. A common guideline is to aim for 0.36 grams of protein per pound of body weight (0.8 grams per kilogram). However, if you are physically active or looking to build muscle, a higher protein intake may be beneficial.

For example, if you aim to weigh 130 pounds, you should consume approximately 130 grams of protein per day. This ensures that you are meeting your nutritional needs to support muscle preservation and overall health.

Here is the link to calculate your daily protein need: Click Here

Protein Per Serving - A Handy Reference

To make it easy for you to plan your protein intake, here's a table that lists the protein content of common protein sources per serving:

Two-Day Meal Plan

Now, let's put this information into practice with a two-day meal plan that helps you reach 130 grams of protein. Keep in mind that individual needs may vary, so adjust portion sizes based on your specific requirements. I usually add a protein shake (plant-based) after my workouts (about 25g of protein)

This meal plan provides a variety of nutrient-dense, whole foods while meeting your protein requirements. Adjust portion sizes based on your individual needs and preferences. Additionally, make sure to stay hydrated throughout the day.

Choosing Quality vs Quantity

Choosing lean, grass-fed proteins offers additional health benefits:

1. Lower Saturated Fat: Grass-fed meats are typically lower in saturated fat compared to conventionally raised animals. This can help maintain heart health and reduce the risk of chronic diseases.

2. Omega-3 Fatty Acids: Grass-fed meats, like beef, contain higher levels of omega-3 fatty acids, which are essential for brain health, reducing inflammation, and supporting overall well-being.

3. Antioxidants: Grass-fed proteins are rich in antioxidants, which can help combat oxidative stress and reduce the risk of chronic diseases.

Recommended Protein Sources

To keep your body healthy and receive the full benefits of essential amino acids, consider including the following protein sources in your diet:

1. Lean Grass-Fed Meats: Opt for grass-fed beef, lamb, and bison. They are excellent sources of complete protein, iron, and healthy fats.

2. Poultry: Choose skinless, lean cuts of chicken or turkey, as they are lower in saturated fat and calories.

3. Fish: Fatty fish like salmon, mackerel, and sardines are packed with protein and heart-healthy omega-3 fatty acids. Choosing WILD instead or FARMED.

4. Plant-Based Proteins: Incorporate tofu, tempeh, legumes (lentils, chickpeas, black beans), and quinoa into your diet to boost protein intake.

5. Dairy Alternatives: Opt for non-dairy sources like almond, soy, coconut, or oat milk, and dairy-free yogurt to avoid the potential inflammatory and hormonal effects of dairy.

Why Dairy May Not Be Recommended

Dairy products can be a source of protein, but they may not be the best choice for all women, particularly those concerned about inflammation and hormonal balance. Dairy can lead to the following issues:

1. Inflammatory Response: Some individuals may experience inflammation, digestive discomfort, or skin issues (acne) due to dairy consumption. This can be especially concerning for women over 30, as inflammation can exacerbate age-related health concerns.

2. Hormonal Imbalance: Dairy products, especially those containing hormones like estrogen, can potentially disrupt hormonal balance in some women. This can have implications for conditions such as polycystic ovary syndrome (PCOS) and hormonal acne.

I'm thrilled to share this guide with you, hoping it sparks a newfound awareness of the incredible impact protein can have on your well-being. It is a journey to understand your bio-individuality. In my case, I’ve discovered that dairy and excess grains affect me, creating acne and bloating. I also steer away from heavy red meat and embrace a balanced meal plan. I find it useful to track meals and personalize my nutrition to achieve my daily protein goal which requires attention and intention.

Remember, protein is a superhero for women over 30 – fighting muscle loss, supporting weight goals, and keeping hormones in check! I invite you to embrace tailoring protein intake, diversifying sources, and following a balanced plan. It's never too late to embrace the vitality and joy that comes with taking care of yourself.

Keep shining, Diana Lozada