Protein is not just about flexing bigger muscles, it's a whole lot more!
Protein is commonly viewed as the superhero of nutrients, often associated with images of muscle-bound superheroes. However, it serves a much broader purpose than just building muscle. Protein is involved in the synthesis and regulation of hormones such as oestrogen and progesterone, which play key roles in menstrual cycle regulation, fertility, and pregnancy.
As women age, maintaining muscle mass becomes increasingly important for metabolic health and overall function. Adequate protein intake, coupled with resistance training, helps preserve muscle mass and strength, reducing the risk of sarcopenia (age-related muscle loss) and maintaining metabolic rate, especially during the perimenopause years.
Before we dive into the nitty-gritty details, let's start with the basics. Protein is one of the three macronutrients essential for human nutrition, alongside carbohydrates and fats. Unlike carbohydrates and fats, which primarily serve as energy sources, protein is distinguished by its role in building and repairing tissues, as well as regulating various physiological processes.
Here are just some of the different roles that protein serves within the body:
1. Enzymes:
Enzymes - the body's little cheerleaders for biochemical reactions! These protein champs speed up processes like digestion and metabolism without getting gobbled up themselves. Think of them as the ultimate multitasking buddies, breaking down carbs, proteins, and fats with superhero names like amylase, protease, and lipase.
2. Structural Proteins:
Meet the architects of the body - structural proteins! They're the backbone behind our cells, tissues, and organs, giving them their shape and strength. Imagine collagen as the blueprint for skin, bones, and connective tissues, while keratin rules over the hair, nails, and skin kingdom.
3. Hormones:
Cue the body's messengers - hormones! These magical molecules keep everything in balance, from blood sugar levels to growth spurts. Insulin is the sugar sheriff, while growth hormone is the conductor orchestrating our growth and development symphony.
4. Antibodies:
Enter the defenders - antibodies! These immune system warriors are the bouncers at the body's club, spotting intruders like bacteria and viruses and tagging them for eviction. They're the body's VIP protection squad, safeguarding us from infections.
5. Transport Proteins:
Need a ride? Transport proteins got you covered! They're the chauffeurs shuttling molecules and nutrients around the body. Picture hemoglobin as the oxygen Uber, ferrying precious cargo from the lungs to tissues, and albumin as the all-in-one limo, carrying hormones and fatty acids in the bloodstream.
6. Contractile Proteins:
Time to flex those muscles - enter contractile proteins! They're the muscle maestros behind every move, orchestrating the dance of muscle contraction. Actin and myosin are the dynamic duo making sure our muscles pack a punch in movement.
7. Regulatory Proteins:
Keeping the cellular party in check - regulatory proteins! They're the control freaks of the cell world, overseeing gene expression and cell signaling. Think of transcription factors as the gene conductors and cyclins as the traffic cops regulating the cell cycle.
8. Storage Proteins:
Stash away those nutrients - storage proteins are the pantry keepers! They hoard nutrients and ions for a rainy day, giving us a reserve energy stash when hunger strikes. Ferritin guards the iron treasure, while casein hoards the calcium goodies in dairy.
Isn't it mind-blowing? It goes way beyond just beefing up those biceps!
Proteins are composed of smaller units called amino acids, often referred to as the "building blocks" of protein. Your body can produce 11 of these amino acids, making them nonessential amino acids. The remaining 9 cannot be produced by the body and therefore must be obtained from the diet, making them essential amino acids.
Protein can be categorized into complete and incomplete. Complete proteins contain all nine essential amino acids in sufficient quantities. They are typically found in animal-based foods such as meat, poultry, fish, eggs, and dairy products. These proteins are considered high-quality sources because they provide the full spectrum of essential amino acids necessary for optimal health.
Incomplete proteins lack one or more essential amino acids or do not provide them in adequate amounts. Most plant-based proteins fall into this category. Examples include legumes, grains, nuts, and seeds. While incomplete proteins may not offer the full complement of essential amino acids on their own, combining different plant-based protein sources throughout the day can ensure that you receive all the essential amino acids your body needs.
The quality of dietary protein is determined by its bioavailability and amino acid profile. Plants contain trypsin inhibitors, phytates, tannins, and other antinutrients that prevent some of the protein you ingest from being digested. Antinutrients can be reduced, but not entirely removed, by cooking and pre-soaking. Plant-protein powders, being mostly free of antinutrients, are about as digestible (as bioavailable) as animal protein.
How much protein you need depends on several factors, such as your weight, your health goal (weight maintenance, muscle gain, or fat loss), level of physical activity, dietary choices (omnivore, vegan) and whether you’re pregnant or not. Recall that during the perimenopause and menopause years, hormonal fluctuations that occur, lead to changes in body composition, metabolism, and bone health. Protein intake supports hormonal balance and may help alleviate symptoms such as hot flashes and mood swings. In addition, older women (and men) are at increased risk of age-related muscle loss and functional decline, known as sarcopenia. Protein intake, combined with regular physical activity, supports muscle maintenance, strength, and function, promoting independence and quality of life in older adulthood.
After considering all these factors, you'll arrive at an initial number that may require adjustments through personal experimentation. The Recommended dietary allowance for protein for most adults is 0.8 grams per kilogram of body weight per day. However, this recommendation varies based on the beforementioned factors.
Here are some general guidelines:
If you’re sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb). Keep in mind that your body composition is more likely to improve if you add regular activity, especially resistance training, than if you merely hit a protein target.
If you’re of healthy weight and active and wish to keep your weight, aim for 1.4–2.0 g/kg (0.64–0.91 g/lb). People who are trying to keep the same weight but improve their body composition (more muscle, less fat) may benefit from the higher end of the range.
If you’re of healthy weight and active and wish to build muscle, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb). Intakes as high as 3.3 g/kg may help experienced lifters minimize fat gain when bulking.
If you’re of healthy weight and active and wish to lose fat, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more). Intakes as high as 3.1 g/kg may enhance fat loss and minimize muscle loss in lean lifters.
If you’re overweight, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). This range, like all the others in this list, is based on your total body weight. If you want to lose weight you’ll need to switch to a hypocaloric diet (i.e., you’ll need to start eating fewer calories than you burn).
If you’re pregnant, aim for 1.7–1.8 g/kg (0.77–0.82 g/lb).
If you’re lactating, aim for at least 1.5 g/kg (0.68 g/lb).
For example, if you're a moderately active individual weighing 68.18 kg:
68.18 kg × 1.5 grams/kg = 102.27 grams of protein per day
It's crucial to remember that these calculations provide general recommendations and may need to be adjusted based on individual circumstances. Consulting with a registered naturopath or nutritionist can provide personalized guidance tailored to your specific needs and goals.
Now that you’ve determined how much protein you need in a day, how do you achieve that goal? It's important to distribute protein intake evenly throughout the day to optimize muscle protein synthesis and support overall health. Aim for a balanced intake of protein-rich foods at each meal.
Here's a sample meal plan that provides at least 30 grams of protein per meal, including breakfast, lunch, dinner, and snacks:
Breakfast: Spinach and Feta Omelette
Ingredients:
· 3 large eggs
· 1 cup of fresh spinach, chopped
· 1/4 cup of crumbled feta cheese
· 1/4 cup of diced tomatoes
· Salt and pepper to taste
· Cooking spray or olive oil for the pan
Instructions:
· In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
· Heat a non-stick skillet over medium heat and coat with cooking spray or olive oil.
· Pour the beaten eggs into the skillet and swirl to spread evenly.
· Cook for 2-3 minutes or until the edges start to set.
· Sprinkle the chopped spinach, diced tomatoes, and crumbled feta cheese evenly over one half of the omelette.
· Fold the other half of the omelette over the filling.
· Cook for another 2-3 minutes or until the cheese is melted and the eggs are cooked through.
· Slide the omelette onto a plate and serve hot.
Nutritional Information:
Protein: Approximately 33 grams
Mid-Morning Snack: Greek Yogurt with Berries
Ingredients:
· 1 container (6 oz) of Greek yogurt (plain, unsweetened)
· 1/2 cup of mixed berries (such as strawberries, blueberries, raspberries)
Instructions:
· Spoon the Greek yogurt into a bowl.
· Top with mixed berries.
· Enjoy your creamy and fruity snack.
Nutritional Information:
Protein: Approximately 20 grams
Lunch: Grilled Chicken Caesar Salad
Ingredients:
· 4 oz of grilled chicken breast, sliced
· 2 cups of Romaine lettuce, chopped
· 1/4 cup of grated Parmesan cheese
· 2 tablespoons of Caesar dressing (choose a low-fat or homemade version)
· Croutons (optional)
Instructions:
· In a large bowl, combine the chopped Romaine lettuce and grilled chicken breast slices.
· Drizzle the Caesar dressing over the salad and toss to coat evenly.
· Sprinkle the grated Parmesan cheese on top.
· Add croutons if desired.
· Serve immediately.
Nutritional Information:
Protein: Approximately 35 grams
Afternoon Snack: Cottage Cheese with fruit and almonds
Ingredients:
· 1/2 cup of low-fat cottage cheese
· 1/2 cup of fresh fruit
· Handful of almonds (raw or roasted)
Instructions:
· Place the cottage cheese in a bowl.
· Top with fresh fruit and almonds.
· Enjoy your creamy and sweet snack.
Nutritional Information:
Protein: Approximately 15 grams
Dinner: Baked Salmon with Quinoa and Steamed Broccoli
Ingredients:
· 6 oz of baked or grilled salmon fillet
· 1/2 cup of cooked quinoa
· 1 cup of steamed broccoli florets
· Lemon wedges for squeezing
· Fresh herbs (such as parsley or dill) for garnish
Instructions:
· Place the baked or grilled salmon fillet on a plate.
· Serve with cooked quinoa and steamed broccoli.
· Squeeze lemon juice over the salmon.
· Garnish with fresh herbs.
· Enjoy your nutritious and protein-packed dinner.
Nutritional Information:
Protein: Approximately 35 grams
As you’ve just learnt, protein is a vital nutrient needed at every stage of life, supporting growth, development, hormonal balance, muscle maintenance, bone health, immune function, and overall well-being. By prioritizing protein-rich foods as part of a balanced diet, and enjoying regular exercise, you can optimize your health and thrive throughout all life stages.