We hate to admit it, but as we get older, our body changes.
We're not as fit or strong compared to our 20's, nor as flexible or as bouncy!
If you're finding it much harder to exercise and recover, it's probably because you're not consuming enough protein for your age!
Protein is one of the three macronutrients found in food, alongside carbohydrates and fats.
Protein is the building block of our muscle tissue, cells, connective tissue and other soft tissue. Your body uses protein helps us grow, and it helps us stay stronger and leaner as we age.
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein, and your body also uses protein to make enzymes, hormones, and other body chemicals.
Problem is, most of us do not eat anywhere near enough protein. It’s difficult to meet your optimal protein intake through whole food choices like meat, fish, beans, pulses, and dairy.
Which is why we recommend topping up your daily protein intake with a low calorie drink.
When women experience the menopause, they also experience a decline in estrogen.
This decline is linked to decreased muscle mass and bone strength.
For this reason, women going through menopause should eat more protein.
Guidelines recommend that women over 50 eat either:
Older women tend to sit more, exercise less. That compounds a natural ageing process called sarcopenia, which is the loss of muscle mass.
By the time women near 80 years, they may have lost as much as half of their skeletal muscle mass. Eating enough protein reduces the impact of muscle wasting.
There are a wide variety of sources of protein which you can incorporate into your diet to ramp up your protein intake.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
For example: 0.8g x 70kg = 56g protein OR 0.36g x 170lbs = 61.2g protein
Some of the most popular and effective protein sources include
Of course, you can take a protein supplement, and often, this is the most convenient way to top up where your diet falls short.
You've probably heard of whey protein, but not realised it is as important a supplement to you as it is for younger folk.
(per 100g)
Step 4: Knock it back in one go. Add it to Lean Greens, baking and smoothies
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