Protein Power: Your Key to Staying Strong and Vibrant After 35
Hey there, amazing women! As a certified personal trainer and national board-certified health and wellness coach (and a fellow woman over 35 myself!), I know firsthand the importance of prioritizing our health and fitness as we age. One crucial element that often gets sidelined? Protein.
Today, we're diving deep into the world of protein: what it is, why it matters so much, especially after 35, and how to get enough of it, even for plant-based women!
Spoiler alert: Combined with strength training, protein is your BFF for a strong, healthy you!
What is Protein and Why Do We Need It?
Think of protein as the building blocks of life! It's made up of amino acids, which are like tiny Legos that your body uses to construct and repair tissues, muscles, bones, skin, hair, and even enzymes and hormones. Every single cell in your body relies on protein for proper function [1].
Why Protein Needs Increase After 35
As we age, our bodies become less efficient at using protein. This is partly due to a natural decline in muscle mass, a process called sarcopenia [2]. Sarcopenia isn't just about getting "weaker" – it can lead to decreased strength, balance issues, and a higher risk of falls [3]. On top of that, our bodies may need a little more protein to support healthy aging processes [4].
Muscle Loss After 35: Understanding Sarcopenia
Sarcopenia is a gradual decrease in muscle mass and quality that begins around age 30 and accelerates after 35 [3]. Studies suggest we can lose up to 8% of our muscle mass per decade after 40 [5]! This muscle loss can significantly impact our strength, metabolism, and overall well-being. (INSERT TERRIFIED FACE HERE!!!)
Combating Muscle Loss: Building Strength After 35
The good news is that we can combat muscle loss and build strength even after 35! Here are some key strategies:
Strength Training: Strength training is essential for stimulating muscle growth and maintaining muscle mass. Aim for at least two sessions of strength training per week, targeting all major muscle groups [6].
Protein Power: Protein provides the building blocks for muscle repair and growth. We'll delve into protein needs next!
Adequate Calories: Don't restrict calories too much! Your body needs enough energy to support muscle building and repair [7]. Far too often, I work with women who are consistently under fueling and it really limits their results.
How Much Protein Do We Need?
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or 0.36 grams per pound). However, for active women over 35, especially those focused on strength training, the recommendation can be higher – ranging from 1.2 to 2.0 grams per kilogram of body weight (0.54 to 0.9 grams per pound) [8].
Calculating Your Protein Needs:
Here's a simple way to calculate your protein needs:
Find your weight in kilograms: Your weight (in pounds) / 2.2 = weight in kilograms
Multiply your weight in kilograms by your activity level:
Sedentary: x 0.8 grams/kg
Lightly active: x 1.0 gram/kg
Moderately active: x 1.2 grams/kg
Very active: x 1.5 grams/kg
Extremely active: x 2.0 grams/kg
For example:
Let's say you weigh 150 pounds and are moderately active.
150 pounds / 2.2 = 68.18 kilograms
68.18 kilograms x 1.2 grams/kg = 81.8 grams of protein per day and this is on the lower end of the protein requirement scale.
Finding Your Protein Powerhouse:
Now that you know the importance of protein, let's explore some delicious protein sources to fuel your fierce:
Protein for Omnivores:
Lean meats and poultry: Chicken breast, turkey breast, lean cuts of beef, pork tenderloin.
Fish and seafood: Salmon, tuna, cod, shrimp, oysters.
Eggs: A complete protein source with all essential amino acids.
Dairy products: Greek yogurt, cottage cheese, low-fat milk.
Protein for Vegans:
Soy products: Tofu, tempeh, edamame.
Lentils and beans: A great source of protein and fiber.
Seitan (wheat gluten): A versatile plant-based meat substitute.
Quinoa: A complete protein grain.
Nuts and seeds: Higher in Fats Though
Protein Power for Plant-Based Women: My Journey and Yours
As a primarily plant-based woman myself, I know firsthand the challenge of getting enough protein. While animal products are often touted as the best protein sources, a well-planned plant-based diet can absolutely meet your needs. It might just require a little more creativity and planning.
Here are some tips for plant-based protein warriors:
Combine protein sources: Plant proteins are often "incomplete," meaning they lack all nine essential amino acids. However, by combining different plant-based protein sources throughout the day, you can create complete protein profiles. Think rice and beans, peanut butter and whole-wheat bread, or a lentil and quinoa salad.
Protein Powders: While not a magic bullet, plant-based protein powders can be a convenient way to boost your protein intake. Look for powders made from pea protein, brown rice protein, or hemp protein.
Work with a Registered Dietitian (RD): A registered dietitian (RD) is a licensed healthcare professional with advanced training in nutrition. They can help you create a personalized plant-based meal plan that ensures you're getting enough protein and all other essential nutrients [9]. I have a few RDs that I keep in my referral network
The Difference Between a Registered Dietitian (RD) and a Certified Nutritionist
There can be confusion between registered dietitians (RDs) and certified nutritionists. RDs complete a bachelor's and will now complete a Master’s degree, supervised practice experience, and pass a national board exam. They are qualified to diagnose nutritional deficiencies, create individualized meal plans for medical conditions, and provide medical nutrition therapy [10]. Certified nutritionists can have varying levels of education and qualifications. While some may be very knowledgeable, it's essential to understand their scope of practice before working with them.
My Scope of Practice as a Certified Health and Wellness Coach
As a certified health and wellness coach, I can help you develop healthy lifestyle habits that support your overall well-being, including your protein intake. However, I cannot diagnose medical conditions or provide medical nutrition therapy. If you have specific concerns about protein needs or managing a health condition through diet, I recommend working with a registered dietitian (RD) [12]. Again, I refer to several RDs.
Building Strength and Confidence Together
By prioritizing protein, strength training, and healthy lifestyle habits, we can combat muscle loss, boost our metabolism, and stay strong and vibrant as we age. Remember, ladies, you are capable of incredible things at any age! Let's fuel our bodies with the protein power we need to live life to the fullest.
Ready to take charge of your health and fitness?
I can help you create a personalized plan that incorporates strength training, healthy eating habits, and protein strategies to meet your individual needs. Contact me today for a free consultation!
Stay Strong, Stay Vibrant,
(Your Name), Certified Personal Trainer & National Board-Certified Health and Wellness Coach
References:
[1] National Institutes of Health: Office of Dietary Supplements. Protein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
[2] American College of Sports Medicine. (2019). ACSM's guidelines for exercise testing and prescription. Wolters Kluwer. Pg. 152
[3] International Osteoporosis Foundation. (2023). Sarcopenia. https://www.osteoporosis.foundation/
[4] Society of International Sports Nutrition. (2016). Journal of the International Society of Sports Nutrition, 13(1), 15. Protein intake and muscle health in healthy adults: https://pubmed.ncbi.nlm.nih.gov/26797090/
[5] The American Geriatrics Society. (2015). Hartford Consensus Statement on Sarcopenia: A revised international consensus definition and clinical diagnosis framework. Journal of the American Geriatrics Society, 63(4), 786-790. https://academic.oup.com/ageing/article/51/10/afac220/6770072
[6] American College of Sports Medicine. (2019). ACSM's guidelines for exercise testing and prescription. Wolters Kluwer. Pg. 288
[7] Jeukendrup, A. E. (2017). The complete guide to sports nutrition. Human Kinetics. Pg. 1
[8] National Strength and Conditioning Association. (2020). Essentials of Strength Training and Conditioning. Wolters Kluwer. Pg. 168 [This reference discusses protein needs for active individuals]
[9] Academy of Nutrition and Dietetics. Registered Dietitian vs Certified Nutritionist: https://www.eatright.org/
[10] National Board for Health and Wellness Coaching. Standards of Practice: https://nbhwc.org/scope-of-practice/