Why Women Over 40 Need Protein
I’m still amazed at the number of women over 40 who are still afraid of eating protein.
They think that by consuming protein, whether by drinking or eating it, they’ll look like Arnold Schwarzenegger or some male bodybuilder.
But ladies, you will NOT look like Arnold, a bodybuilder or any man for that matter.
But you will be healthier and fitter for it, since protein plays many critical roles in your body’s function and is a macronutrient that is essential to building muscle mass.
Here are some of the many reasons why ladies over 40 need protein:
1. Protein Helps Repair Your Cells
In your cells, protein does most of the work and is required for the function, structure along with the regulation of the body’s organs and tissues. Without protein, your cells will break down and weaken. This often causes health problems like fatty liver, muscle wasting, and edema.
Foods like fish, white chicken meat, nuts, beans & eggs are great sources of protein.
You can also make the most of protein supplements, by consuming them within 30 minutes of completing your workout.(Tip: Use the code TRUDIE20 to get 20% off)
2. Everything Slows Down as You Age
You might have noticed that as you get older, you naturally lose muscle mass. And since muscle requires more energy to maintain than fat, women with more muscle than fat tend to have a faster metabolism. As a result, it takes longer for you to burn fat but adding protein can help to speed up your metabolism.
That’s because your body burns many more calories digesting protein than it does eating fat or carbohydrates, and therefore boosting your metabolism so you can get rid of any unwanted fat. Plus, when you consume protein, you help build lean muscles, making you burn more calories around the clock, including during sleep!
3. More Protein = Less Snacking
Protein is by far the most filling food group. It helps you feel fuller, with less food. That’s because protein reduces the level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. And staying full will keep you from snacking or overeating since you’re satiated, which means less takeout and no longer binging on junk food, making it easier to lose or maintain your fat loss goals. In fact, increasing protein intake from 15% to 30% of calories made women eat 441 fewer calories each day without intentionally restricting anything.
You don’t want to do all that work in the gym, only for it to be ruined by cravings and snacking, right? So if you find yourself in the kitchen snacking like you did when you were a teen, it’s probably a sign that you need more protein.
4. Stronger Bones
When thinking of strong bones, you probably assume calcium and vitamin D are the important factors, but protein is another big player when it comes to healthy bones. Protein actually makes up 50% of the volume of your bone and about 33% of its mass.So imagine not consuming enough protein!
Protein also increases intestinal calcium absorption, suppresses parathyroid hormone, and improves muscle strength and mass, all of which help to improve the health of your bones. Women who eat more protein actually maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures.
Overall, protein keeps you healthy, makes you fuller and really satisfies your hunger. The urge to snack on chips and candies will be less and your cravings will subside.
So if you’re thinking of crushing those fitness goals or just wondering why you can’t reach your ideal body, think again. Maybe you’re just missing out a few grams of these muscle makers. Make the change now and you’ll reach your goals in no time.
And if you want to maintain or achieve that flat tummy, then you definitely need to up your protein intake. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
If you’re lost as to what to eat to lose fat or tired of thinking of what to eat or having the same bland meals over and over again, then check out the Eat Clean With Trudie for 28 Days Meal Plan.