Why Do Women Need More Protein As They Get Older?
As a certified personal trainer, I can attest to the vital role protein plays, especially for women in their mid-life years. I am constantly reminding midlife women to eat more protein because it has such a profound impact on their life.
What exactly can protein do for you? I’m breaking down the top 10 reasons protein is essential for women midlife below!
1. Muscle Mass Preservation
As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence.
2. Metabolism Support
Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism.
You should also explore the best ways to increase metabolism after 50.
3. Bone Health
Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures.
4. Hormonal Balance
Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance.
5. Blood Sugar Regulation
Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels, mood, and preventing insulin resistance.
Check out the foods that also help lower your blood sugar naturally.
6. Satiety and Weight Management
Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life.
7. Muscle Recovery and Repair
Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury.
8. Skin Health
Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age.
9. Immune Function
Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age.
10. Nutrient Absorption
Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being.
Protein plays a vital role is your life, especially as you get older! Add more healthy protein to your diet to increase your muscle strength and energy, plus all the other benefits listed above!