Hi Team IW!
You've all heard you need to eat at least 35g of protein per meal, but do you know why?
Over the age of 35, prioritizing protein intake becomes crucial. Protein plays a fundamental role in various bodily functions, and ensuring an adequate amount can have a profound impact on overall well-being. In this blog post, we'll delve into the reasons why we should all aim for a minimum of 35g of protein per meal:
- Muscle Maintenance and Growth
Maintaining lean muscle mass is vital for overall health, especially as we age. Protein provides the essential amino acids that the body needs to repair and build muscle tissue. By including at least 35g of protein in each meal, you can support muscle health, which is essential for maintaining strength, balance, and mobility.
- Metabolism Boost
Protein-rich meals can boost your metabolism, helping to burn more calories throughout the day. This is particularly important for everyone over 35, as metabolism tends to slow down with age. By consuming 35g of protein per meal, you can help rev up your metabolic engine, aiding in weight management and overall energy levels.
- Satiety and Appetite Control
Protein is well-known for its ability to promote feelings of fullness and satisfaction. When you incorporate a substantial amount of protein into your meals, you're less likely to experience mid-day cravings or overeat during subsequent meals. This can help maintain a healthy weight and support stable blood sugar levels.
- Hormonal Balance
Hormonal shifts are a natural part of the aging process for women. Adequate protein intake can play a crucial role in supporting hormonal balance. Certain amino acids found in protein are essential for the production and regulation of hormones, which can help alleviate symptoms of hormonal imbalances that often arise in women over 35.
- Bone Health
Protein is not only beneficial for muscles but also for bones. It aids in the absorption of calcium and supports the maintenance of bone density. This is particularly important for women who may be at a higher risk of developing osteoporosis or experiencing bone-related issues.
- Skin, Hair, and Nail Health
Protein is the building block of collagen, a crucial protein for healthy skin, hair, and nails. An adequate intake of protein promotes a youthful complexion, strong, shiny hair, and resilient nails.
- Immune System Support
Adequate protein intake is essential for a robust immune system. The antibodies and immune cells that defend the body against pathogens are primarily composed of proteins. By including 35g of protein in each meal, you provide your immune system with the essential building blocks it needs to function optimally.
That's a lot of information! But I hope you've concluded that you need to prioritize protein intake as a key component of a healthy, balanced diet.
Aim to include at least 35g of protein in each meal to support muscle health, boost metabolism, control appetite, maintain hormonal balance, promote bone health, enhance skin, hair, and nail health, and strengthen the immune system.
By making this simple dietary adjustment, you can lay the foundation for a vibrant and thriving life as you age powerfully.
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