Why Women Over 40 Need More Protein...

The most common issues I see with women over 40 and their diets... and that is that they don't eat anywhere near enough protein! ⁣

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Protein is the most satiating of the three macro minerals (protein, carbohydrates and fats) and yet, nearly everyone struggles to get enough into their diet. ⁣

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The daily recommended allowance (RDA) of protein is 0.8g per kilo of body weight. So for a woman who is 65 kilos, this is just 52g of protein, which is nowhere near enough. ⁣

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The RDA is always set as a minimum amount to prevent disease and for survival, but it doesn't take into account the optimum amount for good health. And it doesn't take into account things like activity levels either. ⁣

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As we age, our ability to build and maintain muscle decreases, meaning that as women over 40, we actually need MORE protein than we did in our younger years, especially if we want to be able to maintain muscle and keep our weight in check. ⁣

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So, how much protein should you be aiming for? ⁣

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I recommend aiming for either 0.8g of protein per POUD (not kilo) of 'ideal' body weight (i.e. if you are very overweight, you choose what your ideal weight is, and work to that). ⁣

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Or you can just aim for a minimum of 30g per meal if that is more manageable. ⁣

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And absolutely make sure that your protein at breakfast is at least 30g - this is the meal that most women skimp on protein, and it's the one that they really need to ensure is protein-full!

So, I talked about the importance of enough protein and explained how much you need (and how to calculate this for you, personally). ⁣

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Now, I want to turn your attention to the type and quality of your protein because this is also as important as the amount you consume. ⁣

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You see, not all protein is created equal. ⁣

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Protein is made up of something called amino acids. Think of them as big structures that are made up of many amino acids joined together. ⁣

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There are 20 different types of amino acids that can be used to make proteins. Each amino acid has a unique structure, but they all have a few things in common. ⁣

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Now, the magic happens when amino acids come together to form proteins. The shape of a protein is crucial because it determines its function. Proteins can have various functions in our bodies, like enzymes that help with chemical reactions, antibodies that fight off infections, or structural proteins that provide support to cells and tissues.⁣

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And out of the 20 amino acids, there are 9 that we call 'essential' meaning that they have to come from our food (we can't manufacture them in our bodies). These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. ⁣

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Now, when it comes to finding these essential amino acids, animal proteins tend to be the best source. They often have all nine of these amino acids in pretty decent amounts.⁣

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In fact, animal proteins are often referred to as "complete proteins" because they contain all the essential amino acids in the right proportions. It's like they've got the perfect team assembled for your body's needs.⁣

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On the other hand, plant proteins sometimes have a harder time assembling the full essential amino acid team. They are a bit like puzzle pieces that need to be combined to get the full picture.⁣

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For instance, let's take a look at a plate of rice and beans. Individually, rice is lacking in some essential amino acids, while beans are lacking in others. But when you put them together, you can get the complete set. ⁣

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Now, while plant proteins can indeed provide all the essential amino acids when combined strategically, they might not have them in the same proportions as animal proteins. That's why it's SUPER important for those following a plant-based diet to eat a variety of protein sources throughout the day, ensuring they're getting a good mix of essential amino acids.⁣

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Plant proteins do bring other positives to the table though. They often come bundled with fibre, vitamins, minerals, and healthy fats. ⁣

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My recommendation to my clients is to get a combination of both plant and animal protein but to focus more heavily on animal protein if they are willing to eat meat. ⁣

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Remember, the key is to have a balanced diet. Whether you opt for animal or plant proteins, it's all about getting the essential amino acids and other nutrients your body requires to thrive.

Previously, I talked about the importance of protein, why most women don't get enough, how much we need each day (more than you probably think) and the best sources of protein. ⁣

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But what about carbs?⁣

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There are so many myths about carbohydrates, pedalled by the nutrition and fitness industry (often by dieting companies!) that most women I speak to are totally confused by it! ⁣

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My view on carbohydrates is that, just like fats and proteins, there are many types, and they shouldn't all be bundled into one category and avoided! ⁣

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There are three macros in foods, after all: Carbohydrates, Fats and Proteins...⁣

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They aren't in food by mistake! ⁣

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Carb-containing foods are a wonderful addition to a healthy diet when done right. And doing carbs wrong can certainly lead to weight gain and especially belly fat. ⁣

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But the exact amount you should be eating isn't a once-size-fits-all. ⁣

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There are many factors to consider including age, sex, physical activity, body composition, and body composition goals... and (this one isn't considered by many)... your metabolic type! ⁣

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This is why I love mineral testing as it demonstrates to us the type of metaboliser that you currently are, and off the back of this, we are able to determine roughly how much carbohydrates you personally need per day, as a percentage of your total food intake (neat huh?!). ⁣

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In my view, finding this out, and working from this perspective is the healthiest way to approach how we eat, but in the absence of mineral testing, there are other things you can consider. ⁣

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Here are some of my top tips on how to eat carbs the healthy way... ⁣

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1. Cut out refined sugars and grains, and 'liquid' carbohydrates. ⁣

Everyone knows this, but do we do it? We all know that sugars, and grains in the form of breads, pasta, crackers, sweets and desserts, are not our friends. They are the formest form of carbs, not just bringing little nutrition to the table, but also robbing your body of nutrients like vitamins and minerals, in order to metabolise them. And yes, liquid carbs in the form of fizzy drinks, squash and sugar in tea or coffee is of course a big no, no too! ⁣

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2. Don't eat carbohydrates on your own. ⁣

'Dress your carbs' is one way to remember this. When you are eating carbohydrates, always ask yourself "where is my protein and fats." The majority of carbs should never be eaten alone as they will spike blood sugar, but by 'dressing them' we can slow down the breakdown of glucose into the blood. And yes, that goes for fruit too! ⁣

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3. Choose whole or minimally processed carbs⁣

Whole foods retain their fibre (unlike processed foods) which helps to slow down the release of glucose into the bloodstream. Focusing on non-starchy vegetables will help bulk up meals, fill you up and improve blood glucose levels (and is great for digestion too!). ⁣

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4. Ensure you are eating enough protein, especially in the morning. ⁣Most women don't eat anywhere near enough protein and even those that do tend not to have enough for breakfast. What you eat for breakfast sets the stage for your blood sugar for the rest of the day. Make sure you are getting at least 30g of protein for breakfast (and notice the difference in your hunger levels and energy throughout the day!). ⁣

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5. Go for a walk after eating your pizza or chips! ⁣

Moving after a carby meal is especially beneficial for reducing blood glucose spikes. Because your muscles use glucose for fuel, when you fire them up to move (even just walking or doing housework), you increase their uptake of glucose from the bloodstream, lowering blood glucose levels.⁣

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6. Don't avoid carbs altogether⁣

I'm not a fan of cutting out carbs, especially things like KETO, for long periods of time. Whilst there are some benefits to keto when done appropriately, my experience of working with women over 40 is that it is not a beneficial way to manage weight (which is why most women do it!). ⁣

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Very low-carb diets alter levels of important hormones like leptin (a satiety hormone that tells you you are full) and thyroid hormone T3, which is vital for metabolism! Most women need some carbohydrates in their diet as an energy source. It's the quantity and the quality (type) that is important to focus on. ⁣