Take a look on instagram just for a second. We're in a new era. Protein is no longer just for the men and the bodybuilders. Women are learning that incorporating protein into their daily lives will help not only their hormonal balance, energy levels, muscle mass (good for burning calories) but also is important for anti ageing, skin health and healing.
At Glow'd we explored why protein is important for women, how much they actually need, the benefits it provides at every age and how it can assist you with slowing the ageing process.
Proteins are not only important for muscles but also play a crucial role in the production of enzymes and hormones. Hormones such as insulin, estrogen, and human growth hormone are proteins or rely on amino acids from protein for their synthesis (creation). Hormonal balance is essential, and as women we are faced with hormonal changes on a DAILY basis but most especially during life transitions such as puberty, pregnancy, and menopause. Adequate protein intake has been linked to better menstrual health. Studies suggest that diets higher in protein and healthy fats can support reproductive health, particularly in regulating ovulation and minimizing symptoms of premenstrual syndrome (PMS) . Hmmmm. On a weightloss journey or wanting to maintain? A high-protein diet has been shown to boost metabolism, as the body uses more energy to digest and metabolize protein compared to other macronutrients. This phenomenon, known as the thermic effect of food (TEF), contributes to increased calorie burn, yes please! It also will help you feel fuller for longer, and will help retain muscle mass. And ladies, the more muscle mass we have, the faster our metabolisms will burn.
What about pregnancy and breastfeeding?
If you've grown a human being or been close to a woman who has, you'll know the huge impact it has on a woman's body. It's no small undertaking. Now is not the time to drop your protein intake supporting the development of the baby’s tissues, organs, and brain as well as mum's poor body!
Health professionals recommend that pregnant women consume an additional 25 grams of protein per day during the second and third trimesters. This extra protein intake ensures that both mother and baby are well-nourished, reducing the risk of complications. As always, check with your doctor or obstetrician before changing or adding anything into your pregnancy or breastfeeding diet.
Looking ahead to your pre and post menopausal health? As women age, we become more susceptible to osteoporosis. Protein aids in maintaining bone density and in fact, inadequate protein intake has been linked to lower bone density and an increased risk of fractures.
Women, particularly postmenopausal women can experience rapid bone loss due to declining estrogen levels. A balanced diet with adequate protein helps mitigate these effects and reduces the risk of osteoporosis and fractures .
We need protein to maintain and build muscle. Unfortunately we tend to lose muscle mass faster than men as we age, particularly after menopause. This process, known as sarcopenia, can lead to frailty, reduced mobility, and a higher risk of falls. But it's not all doom and gloom. We are going to age, so let's throw everything at this process that we can and slow it down as much as possible. So where can you get your protein from?
We've collated a few easy sources of protein:
| Protein source |
Grams of protein
|
| 100g Minced beef | 17.2 g |
| 100g Minced chicken | 17.4g |
| 100g Minced turkey | 17.5 g |
| 1 large egg | 6g |
| Beauty Chef organic vegan plant based protein | 23.3g |
| 250ml Almond milk | 1g |
| 250ml Soy milk | 6g |
| 1 apple | 0.5g |
| 100g spinach | 2.9g |
And the one benefit you've all been hoping we would discuss? Skin. Moreso, Hair, skin and nails.
All three are made up of Keratin, a structural protein, a literal protein. Regeneration of skin cells (hello anti ageing), healing (acne and wounds), preventing hair thinning (not just a man issue) and strong nails (always nice). Protein is SO important for all of these. Here at Glow'd this is one of our big focusses. Collagen production is helped along by protein, so if nothing else we've mentioned today has moved you, make this one it. Collagen production can help reduce the appearance of fine lines and maintain youthful-looking skin. Get that Protein into you!
How do I know how much I should be having?
Simple, we spoke to Ryan Scott Bsc Sports Science Dip. Sports nutrition and he broke it down for us:
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Sedentary lifestyle 0.75g/kg of your body weight
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Not working out, fewer than 5000 steps per day
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Moderately Active 1g/kg of your body weight
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2-3 days moderate exercise/week 7,500-10,000 steps per day
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Active lifestyle 1.25g/kg of your body weight
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4-5 days exercise/week, 10,000 steps per day
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Protein is an essential nutrient for women at every stage of life. Our different hormonal stages, growing another life, ageing and more importantly ANTI-Ageing.
Use our straightforward chart above to work out your protein intake and see how you go!
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References
Bauer, J., et al. (2013). "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group." J Am Med Dir Assoc. Josse, A. R., et al. (2011). "Dietary protein increases whole body fat oxidation and reduces insulin resistance in overweight women during weight loss." J Nutr. McKinley, M. C., & Strain, J. J. (2010). "Women's diet and health: bone health, fertility, and pregnancy outcomes." Proc Nutr Soc.
Darling, A. L., et al. (2009). "Dietary protein and bone health: a systematic review and meta-analysis." Am J Clin Nutr. Kerstetter, J. E., et al. (2003). "Low protein intake: the impact on calcium and bone homeostasis in humans." J Nutr.
Westerterp-Plantenga, M. S., et al. (2009). "Dietary protein, metabolism, and body-weight regulation: dose-response effects." Int J Obes. Leidy, H. J., et al. (2007). "Increased dietary protein intake and weight loss." J Nutr Metab. Institute of Medicine (2005). "Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids." National Academy Press.
Proksch, E., et al. (2014). "Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology." Skin Pharmacol Physiol.
Phillips, S. M. (2016). "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass." Nutr Metab.