I have a new favorite book, Forever Strong, by Dr. Gabrielle Lyon. As I looked forward to my book club recommendations, this, however, was suggested in a program that I am in. Dr. Lyon is somewhat a little too technical for me but so far the main focus has been on muscle strength and eating enough protein. I am only around thirty percent through the book but have been pondering over how much protein I am taking in and found myself adding up the grams in my meals.
As we gracefully age, our bodies undergo a myriad of changes, and maintaining optimal health becomes a top priority. For all of us women over 50, paying close attention to dietary choices is essential, and having enough protein has never been one of my topics. Of course, I use a term in my course called “magic plate”, which suggests that we have a balance of protein, good fats, and carbs on our plates but we must remember that protein isn't just for bodybuilders or athletes; it's a fundamental component for everyone, especially women in their 50s and beyond. As we age, our bodies experience a natural decline in muscle mass, a phenomenon known as sarcopenia. Protein, with its amino acid building blocks, plays a vital role in combating this muscle loss. I know I have discussed sarcopenia before but since started this book, I want to deepen my knowledge of preventive measures for sarcopenia.
Beyond its muscle-preserving expertise, protein offers a range of benefits crucial for us women navigating our aging years. Firstly, it supports the maintenance of bone health, which is particularly vital for postmenopausal women who may be at a higher risk of osteoporosis. Adequate protein intake enhances calcium absorption and helps fortify the skeletal structure. I know I had a slight start of osteoporosis a while back and my doctor suggested lifting weights and vitamin D. There are so many contradictions in the median of how much protein is needed. I am aiming for seventy grams because I am lifting a few weights. The range so visit with your doctor.
Protein also emerges as a secret weapon in the battle against weight gain. The thermic effect of protein—the energy required to digest and process it—is higher than that of fats or carbohydrates. This means that including ample protein in your diet can boost metabolism and aid in weight management. That should make us all want to count our protein grams!
Furthermore, protein plays a pivotal role in the synthesis of collagen, the protein responsible for maintaining skin elasticity and vibrancy. As we age, collagen production naturally diminishes, leading to sagging skin and wrinkles. Ensuring a protein-rich diet can contribute to the rejuvenation and firmness of the skin. This made my ears perk up. Anything to help with the collagen in my skin. This is another good reason to keep tabs on our protein.
In conclusion, for all of us women over 50, protein isn't just a macronutrient; it's a key ally in the pursuit of overall well-being. From preserving muscle mass and supporting bone health to aiding weight management and promoting more youthful skin, the importance of protein in this life stage cannot be overstated. So, let's celebrate the wisdom that comes with age by nourishing our bodies with the protein they need to thrive. And, as with everything, check with your doctor to find your correct path.
Here is a list of suggestions to get your gram count going!
Chicken Breast (cooked, skinless): 31 grams of protein
Greek Yogurt: 10 grams of protein
Eggs: 13 grams of protein
Salmon (cooked): 25 grams of protein
Cottage Cheese: 11 grams of protein
Lean Beef (cooked): 26 grams of protein
Lentils (cooked): 9 grams of protein
Chickpeas (cooked): 8 grams of protein
Turkey Breast (cooked, skinless): 29 grams of protein
Pork Loin (cooked): 27 grams of protein
Almonds (dry-roasted): 21 grams of protein
Peanut Butter: 25 grams of protein
Edamame (cooked): 11 grams of protein
Canned Tuna (in water): 25 grams of protein
Beans (black, cooked): 8 grams of protein
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