When I turned 43, I developed a cold shoulder. My left arm just wouldn’t lift like before and I’d feel a painful strain unexpectedly when I reached over head. Like a good American girl I went to the doctor, got imagining, was referred to a specialist and ended up in physical therapy.
Years later I’m stronger than ever but kicking myself because I could have possibly avoided a year of pain, time and cost, had I known what I know now.
As we age, we need more protein to counteract the increase speed in which we lose muscle and bone density. That’s huge! Talk about one of the keys to staying healthy as we age.
Why Protein Matters More As We Age
As we age, we need more protein to counteract the increase speed in which we lose muscle and bone density.
The hormonal rollercoaster our bodies go through starting in our late thirties, is one of the many reasons scientists are calling for “updated analysis of protein requirements by governmental organizations who set dietary policies.”[1]
What does this mean for you?
You might not be getting enough protein if you’re sticking to the 2005 RDA of .36 grams per pound of body weight.
Older adults, young children, those pregnant or lactating and athletes are the first groups that need to consider an increase in protein, but we also know muscle loss or sarcopenia begins in your 30s and 40’s. That’s a young “older adult!” Strength training is one of the best ways to combat that loss of about 3-5% of our muscle every decade but that muscle needs protein.
Lifting + Added Protein = Graceful Aging.
The Many Benefits of Protein
It seems we learn more about the benefits of protein ever day. Along with helping us build and maintain muscle, protein can…
- Smooth out hormonal changes.
- Regulate cortisol (stress) hormones.
- Balance blood sugar.
- Support sleep.
- Strengthens hair, skin, and nails.
- Help keep you satiated.
But Not All Protein is Created Equal
Protein is worthy of all the praise it is getting these days but hold up before you go loading sides of beef and bacon into your three meals a day.
Timing and type of protein are very important.
Your protein needs to be “presented” to your cells. Imagine a pretty gift all wrapped up with the good stuff like healthy fats, carbs, vitamins and other nutrients. Your cells respond positively to these whole foods from quality soil. But if your “present” is ugly fake ingredients that are full of preservatives and saturated fat your cells are not going “accept” that gift and get what they need.
If you’re like me, a woman over the age of 40 who is going after those goals of weightlifting, biking, running and training to enter menopause in the best shape of her life, then you better believe you’re going to benefit from a bump over the RDA of daily protein in a good quality form.
Adding in a superfood shake each day gets you there. Depending on your lifestyle you may even need more.
The good news this is the tastiest way to get to your goals.
Enjoy, and be well,
Kerstin Lindquist
VitaHustle Chief Wellness Coach
Host of the StRest Podcast
Source: Weiler M, Hertzler SR, Dvoretskiy S. Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? Nutrients. 2023 Feb 6;15(4):838. doi: 10.3390/nu15040838. PMID: 36839196; PMCID: PMC9963165.
