A high-protein diet may bring to mind processed shakes or steak and eggs for breakfast, but many of us are concerned about the right amount of food, whether it supports a plant-based diet or an active training regime. We’re increasingly looking for ways to ensure we’re getting our protein intake. , or simply to maintain energy levels or for support during menopause.
“Protein is an important macronutrient needed to build the structures of our bodies,” he explains. Registered Dietitian Rosemary Martin. “Proteins are made up of amino acids, which are the building blocks of tissues such as bones, muscles, and skin, as well as important substances that we need to survive, such as enzymes, hormones, and immune cells.”
Unlike carbohydrates and fats, “our bodies do not store protein, so we need to consume protein regularly to meet our nutritional needs,” he adds. Menopausal nutritionist Charlotte Hunter. “This becomes especially important during menopause, when women experience significant hormonal and metabolic changes.”
How much protein should I eat?
The recommended daily intake of protein varies from person to person. Current guidelines suggest aiming for around 0.75g per kilogram of body weight. “However, for most women we recommend rounding this to 1 to 1.2 g/kg to provide a cushion and ensure optimal health,” Hunter says.
“Most of the women I work with either barely or consistently consume half the protein they should be getting. It’s not a traditional deficiency, but it is essential for optimal health. With the rise of quick fixes and the trend toward highly processed foods, people often prioritize convenience over nutrition.”
Protein is essential for our bodies’ growth, repair, and overall health, so an individual’s needs can vary depending on their activity level and overall health, she added. For example, if you regularly participate in strength training (which is highly recommended for all women, especially during menopause), you may benefit from increasing your protein intake alongside this.
Similarly, Martin points out that certain groups, such as athletes, older adults, and people with certain illnesses or injuries, require more protein than average.
Menopause and protein
As we age, our muscles become less able to utilize protein effectively, making protein intake more important to maintain muscle mass and maintain healthy bones. “Women, especially during menopause, are at risk of losing lean tissue and muscle mass,” says Hunter. “Protein also plays a role in maintaining strong bones, which is essential during menopause, when the risk of osteoporosis increases.”
In general, “protein plays a vital role in maintaining health during menopause,” she continues. She said: “As women move into perimenopause and beyond, their bodies undergo hormonal changes that can lead to various metabolic changes and more severe menopausal symptoms.
“Optimal protein intake can help you feel fuller longer and can also help with weight management. Improving metabolic balance can help prevent muscle loss. Lower levels of healthy lean tissue can slow your metabolism.” There is a gender.
“Proteins are needed to make hormones, but hormones are already vulnerable and destroyed during menopause. , a steady supply is needed to support sustained energy levels, focus, and concentration. A protein-rich diet helps reduce the insulin spikes and blood sugars often experienced during menopause, when glucose tolerance is much lower. It also helps stabilize blood sugar levels, preventing them from plummeting.”
protein and plant-based diet
“Many people believe that it’s difficult to get enough protein on a plant-based diet and that they lack certain essential amino acids, but this is not true,” says Martin, who specializes in vegan diets. . “Protein is rarely an issue for people on a plant-based diet, as long as they are getting enough total energy and are consuming a variety of plant foods, such as grains and beans.
“Plants contain all the essential amino acids we need, along with fiber, phytochemicals, antioxidants, and low levels of saturated fat,” she continues. “Replacing even a small portion of animal protein in the diet with plant protein generally improves health and reduces the risk of disease.”
When practicing a vegan diet, it’s important to pack your meals with a variety of plant-based protein sources such as beans, whole grains, nuts, seeds, and vegetables to ensure you get a complete amino acid profile.
What happens if you don’t have enough protein?
Martin said protein deficiencies are rare but can cause muscle weakness and weakness, fluid accumulation, anemia and slowed growth in children. “Because protein is found in so many foods, it is difficult to have a protein deficiency without also being deficient in other vitamins and minerals. “It’s most common in people who don’t have it,” she added.
But Hunter says there are a number of conditions your body could benefit from eating more protein, such as brittle nails and hair, feeling cold and hungry, experiencing spikes in blood sugar, mood swings, and feeling tired. We’ve identified telltale signs of this.
best protein source
Typically, the most protein-dense foods available are animal products such as eggs, meat, and fish, but when it comes to meat in particular, it’s important to look for high-quality sources, and research shows that we… We know that you don’t want to consume large amounts of it. It has been linked to many other poor health conditions, including cancer, so it should be consumed too often. “As a 48-year-old postmenopausal woman and a menopausal nutritionist, I don’t support a vegan diet. I like to combine animal and plant foods as part of a Mediterranean diet.” Hunter says.
Meanwhile, Martin, who follows a plant-based diet herself, says her favorite sources of protein are beans, legumes, and soy products like tempeh and tofu. She recommends trying the latter in a stir-fry, a colorful Buddha bowl, or simply baking tofu. She slices it into sandwiches or scrambles it on toast to replace eggs. “Other good sources of plant protein include peas, peanuts, quinoa, seeds, and grains.”
An easy way to incorporate more quality protein into your diet.
Consume protein with every meal
Since not everyone wants to step on the scale and find out if they’re getting enough protein, Hunter says an easy way to keep your intake consistent is to aim to include a protein source with every meal. suggests. “This could be red meat, poultry, fish, eggs, dairy products, or plant-based options like tofu, legumes, and nuts.”
For those following a plant-based diet, Martin recommends including one or two high-protein plants at every meal. “You might have chickpeas in your curry, lentils in your bolognese, or hummus in your sandwich.
“Aim to fill about a quarter of your plate with these protein-rich plants, and include whole grains (which typically contain more protein than refined alternatives) at each meal, filling about a quarter of your plate with these high-protein plants. You can also sprinkle hemp seeds on your salad or add a little peanut butter to your porridge for extra protein.”
Start your day with a protein-rich breakfast
Eating protein at breakfast also has the added benefit of keeping you full for longer and helping you feel better for the rest of the day. Instead of cereal or toast, Hunter recommends eating a hot breakfast with plant-based protein sources like eggs, lean meats, and mushrooms.
To fill up on the go, try her flavorful spinach, feta and prosciutto fritters Click here for breakfast muffin recipe. Cottage cheese and Greek yogurt are also great sources of protein at breakfast.
Include protein-rich snacks
“Include nuts, hummus, or roasted edamame in your snacks for extra protein,” suggests Martin. Protein-rich snacks are more likely to promote satiety and provide the energy boost you need if you’re prone to a 3pm slump.
think about how you feel
Most importantly, there is no one-size-fits-all approach to protein, and research suggests that the amount of protein you need to function optimally depends on a variety of factors, including lifestyle, age, and health status. It means that it has been done. If you have symptoms such as brittle hair, weak nails, persistent hunger or fatigue, Hunter recommends consulting a nutritionist or health care professional to assess your protein intake and overall nutritional needs. Recommended.
