Are You Getting Enough Protein?
Protein is more than just a buzzword for gym bunnies… it’s essential for absolutely everyone.
It helps build and repair tissues (ie our whole entire body), produce vital enzymes and hormones, helps us maintain muscle mass (and thus our metabolism) and keep us generally healthy.
We all need enough protein to thrive.
This month, our squad has been taking on a strength challenge, and a big part of it has been upping our protein intake. It’s been amazing to see everyone commit to boosting their protein to support muscle growth and recovery.
We’ve been sharing tips, recipes, and encouragement to help each other hit our goals. It’s incredible how focusing on protein has made such a difference in our workouts and overall energy levels.
So, how Much Protein Do You Need?
Protein needs aren’t one-size-fits-all.
On average, adults who are pretty sedentary should aim for about 0.8 grams per kilogram of body weight.
If you’re active, on a fat loss journey or peri/post menopausal, you’ll need more – between 1.2 to 2.2 grams per kilo of bodyweight. So, if you love running, doing your classes or lifting weights, your body will appreciate the extra protein!
What’s yours? Why not work it out now?
Protein for Active Lifestyles
For those who are active, muscles are constantly repairing and growing. Protein speeds up recovery, builds strength, and keeps your energy levels up. Whether you’re into marathons, weightlifting, or a good Zumba class, getting enough protein is key to performing your best and avoiding muscle breakdown! Maintain that lean muscle mass for the “toned” look.
Protein and Fat Loss
On a fat loss journey? Protein is your best mate. It boosts metabolism, keeps you feeling full longer. Including enough protein in your diet makes reaching your weight loss goals easier without losing muscle mass.
Protein Needs After 30
As we hit 30 and beyond, our bodies start to change. One major shift is that we don’t absorb protein as well, leading to gradual muscle loss. Upping your protein intake can counteract this, keeping you stronger and more active! Muscle mass is crucial for staying fit and energetic, our metabolic health and overall quality of life!
Protein During Peri & Post Menopause
Ladies, as you approach and go through menopause, protein needs increase even more. This stage brings a higher risk of osteoporosis and faster muscle loss. Enough protein supports bone health, maintains muscle, and helps manage weight. Men also experience muscle and strength declines with age, so gents, don’t skimp on the protein either!
Main Sources of Protein
To get all essential amino acids, diversify your protein sources. Top picks include:
- Animal-based proteins: Lean meats like chicken and turkey, fish, eggs, and dairy products such as milk, yoghurt and cheese.
- Plant-based proteins: Beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds.
- Supplemental proteins: Protein powders like whey, casein, pea, or soy can be handy, especially if you’re struggling to get enough from food alone.
To Strongly Conclude
Getting enough protein is vital at every life stage, especially if you’re active, aiming for fat loss, or facing the changes that come with ageing.
As we age, our bodies don’t absorb protein as efficiently, making it even more important to increase intake to stay strong and healthy.
Incorporate a variety of protein-rich foods into your diet to support your body’s needs and maintain your vitality.
Whether it’s a hearty breakfast, a legume-packed lunch, or a lean meat dinner, ensure protein takes a prime spot on your plate.
Go ahead and work out how much YOU need and if you’re getting enough. Do you know how much you’re having?
Here’s to staying strong, healthy, and full of energy!
Love
Lorna
x
PS – I’m thinking of running a 14 Day Mini Menopause Course in August. At the moment I’m just gathering interest.
If you’d be interested, please email me back and I’ll pop your name down on the list!
