Protein Power: How to Harness the Power of Protein in Middle Age

As we enter our middle years, our bodies face new challenges and changes that can impact our overall health and well-being. Obviously, we need to make a few lifestyle changes to accommodate these changes in our bodies … or I would think it obvious. One of the most significant shifts we can make to support our body during this time is to increase our protein intake. In my opinion, the benefits of a higher protein diet during middle age and how it can help us maintain a vibrant and active lifestyle are underestimated. (Take this from someone who doubled her protein intake and transformed her health and body).

Protein: The Building Block of Life

Protein is a crucial macronutrient that serves as the building block for muscles, bones, skin, and blood. It plays a vital role in repairing tissues, making enzymes and hormones (yes, hormones), and providing energy when carbohydrates are scarce, not to mention the building and maintaining of lean muscle mass. Just for interest sake – supplements like BCAA’s, EAA’s, and collagen are all proteins, which should give you an idea of the value thereof for repairing tissues.

Benefits of Increased Protein Intake During Middle Age

Muscle Mass Preservation:

As we age, we naturally lose muscle mass, a condition known as sarcopenia. This does not mean you can’t build muscle mass in your middle years! I know many people over 40 that are currently in the best shape of their lives. Increasing protein intake can help slow the process of sarcopenia, maintaining strength and mobility, and with the right kind of exercise, enabling us to add muscle mass and become stronger.

Bone Health:

Contrary to the myth that high protein intake is detrimental to bone health, studies show that it can help maintain bone density, reducing the risk of osteoporosis and fractures. This is especially helpful to women experiencing the effects of low estrogen levels.

Metabolic Health:

A higher protein diet can boost metabolism, helping in weight management and reducing the risk factors associated with metabolic syndrome. Protein digestion uses more calories than that of any other macronutrient – a good reason to increase your intake!

Appetite Control:

Protein is more satiating than carbohydrates and fats, which means it can help control hunger and reduce overall calorie intake, aiding in weight loss and maintenance.

Improved Physical Function:

By now you can likely see why adequate protein is essential for maintaining physical function, preventing frailty, and ensuring a higher quality of life as we age.

How Much Protein Do We Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, some research suggests that middle-aged adults may benefit from intakes higher than the RDA to support muscle mass and overall health. To clarify, and I understand this can be confusing to the beginner, 0.8 grams of chicken does not contain 0.8 grams of protein. (100 grams of cooked, skinless chicken breast contains approximately 30 grams of protein)

Sources of High-Quality Protein

Incorporating a variety of protein sources is key to getting all the essential amino acids our bodies need. Here are some excellent sources of high-quality protein:

Animal-Based: Chicken, turkey, fish, eggs, and dairy products.

Plant-Based: Beans, lentils, tofu, quinoa, whole grains like oats, and nuts.

Incorporating Protein into Your Diet

Looking at the foods mentioned above, you should be starting to realize that increasing your protein intake is not such a daunting task. Everything that grows contains protein. It is, after all, the building block of life. Eating a wide variety of whole foods will have you reaching your protein target in no time.

Here are some practical ways to increase your protein intake:

Start your day with a protein-rich breakfast like Greek yogurt and oats (30 grams of raw oats – approximately ¼ cup, contains 5 grams of protein), and protein powder or eggs to further increase your intake. (I mix my protein powder with my yogurt – or my oats if I’m making overnight oats).

Include a source of protein in every meal and snack.

Choose lean cuts of meat (ie. without the skin and fat) and opt for plant-based proteins regularly. Plant proteins can help to boost your daily protein intake, but animal products have a much higher protein content.

Wondering about your choice of protein powder? Click here to view this amazing product by PrimeSelf! (affiliated link)

Conclusion

Increasing protein intake during middle age can have profound benefits on our health, from preserving muscle mass to improving bone health. By making conscious choices about the foods we eat, we can support our bodies through the changes that come with aging and continue to live life to the fullest.

Remember, it’s important to consult with a healthcare professional before making any significant changes to your diet, especially if you have existing health conditions.

This blog post is based on current knowledge and research available up to the year 2021. For the latest dietary guidelines and recommendations, please consult a healthcare professional or a registered dietitian.

Did you like this blog post? You can find similar articles here

🌱 Ready to Transform Your Health? 🌱

Are you tired of fad diets and quick fixes that leave you feeling frustrated and defeated? As a middle-aged coach who’s been where you are, I understand the unique challenges faced by my middle-aged clients. But guess what? Sustainable results are within your reach!

👉 Work with a coach committed to long-lasting change. Here’s what you’ll get:

Personalized Guidance: Tailored nutrition plans and lifestyle adjustments that fit your individual needs.

Mindful Habits: Let’s break free from old patterns and create new, empowering habits.

Accountability: We’re in this together! Regular check-ins and support to keep you on track.

Energy Boost: Imagine waking up with renewed vitality and zest for life.

Confidence: Feel great in your own skin—no matter your age!

🔥 Take the first step toward a healthier, happier you! Reach out by sending an e-mail to mycoach@levelupnutrition.co.za or visit my website to schedule your FREE consultation. Still not sure? You can read all about me by clicking here.

 Let’s transform those habits and unlock sustainable well-being. 🌟

Hi! My name is Esté. I am a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager I developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health. It was during my marriage to an emotional-abusive alcoholic that I personally experienced the importance of sleep, and stress and recovery management. I am the CEO of LevelUp Nutrition, based in South Africa, and I have dedicated my life to encourage, equip and empower my clients to make change happen for good.