Everything to Know About Protein
'Why is it so important to focus on protein?' This is one of the most common challenges for most women I work with. The concept seems fine but putting it into action is where women get stumped.
Protein is a critical piece to many functions in your body.
helps repair soft tissues
enzymatic reactions in the body
hormone function and communication in the body
balances fluids in your body
provides structure to your body through muscle, collagen keratin, and other connective tissues
The cool thing about protein is that it has an automatic satiation point when you have eaten enough. It’s very hard to “overdo” protein. Your body tells you when you’ve had enough.
How much protein do you actually need?
The FDA and Health Canada recommend 0.8 grams of protein per kg of your body weight but that is "the minimum to prevent deficiency". The truth is you need 1.2-1.6 g of protein per kg of body weight, and I strongly urge women to lean on the higher end of this scale. So, if you weigh 140 lbs that is between 76 and 89 grams of protein a day, and ideally you would be closer to 100 grams. And remember...animal proteins trump plant based proteins all the time. Animal proteins are composed of a complete essential amino acid profile and thus far more absorbable and functional. They also do not have anti-nutrients that plant based proteins do, thus your mineral absorption is not impacted negatively.
Why is protein so important for women over 40?
As we are in peri-menopause and moving towards menopause, it is even more important to ensure we eat enough of it. The obvious reason is going to be structure and tissue repair. As we age, we want to ensure that our body can heal well and that we stay strong and mobile. Protein will help with this.
Secondly, protein is crucial in maintaining a healthy body weight without falling for the tactics of fad diets (calorie restriction, removal of food groups, consistent cardio, etc.). Protein helps us keep our food intake at a healthy level and helps us tune in when we are satiated.
What proteins should you eat?
A variety of proteins is easy to say but hard when it comes to putting them onto your plate. Women tend to default to “lean proteins” sticking to chicken, turkey, and white fish. While there is nothing wrong with those sources, we need to branch out and ensure we are getting different proteins from lots of different sources, including fattier pieces of meat.
beef (all cuts)
chicken (all cuts)
eggs (both whites and yolks)
duck
turkey
game meats
pork
fish
shellfish (1-2 times a week)
organ meats (1-2 times a week)
dairy (ideally raw or organic; milk, cheese, yogurt, cream, etc.)
collagen
gelatin
bone broth (make from home to save $)
Quality does matter but with food prices so expensive right now, we do have to keep budget in mind. Toxins are often stored in the fat so increase quality in fattier cuts and you can be less diligent in leaner cuts. Also, purchase directly from a local farmer to help reduce your costs and consider buying in bulk if you have freezer space. For dairy, raw is best but due to certain laws, can be hard to come by (without doing your research). Opt for organic on dairy if it’s in your budget.
Protein is just one of the macronutrients (we will touch on FATS and CARBS in a later blog post) but one that is an easy one to focus on. My biggest tip is that if you get stuck on what protein to eat…start planning your meals around protein. Then add in the carbs and fats from there to round out your meal.