I spend a lot of time talking about protein, probably more than any other macronutrient. This is because the vast majority of my patients are not meeting their protein requirements when we first meet. Although some people are aware of this, many have no idea they are lacking protein, nor are they aware of the adverse health consequences. If you’re confused about protein, you’re not alone – and I’ve got you!
Meeting our protein requirements is essential to good health and preventing disease. This is because protein serves many important functions:
- improves satiety
- regulates appetite
- improves blood sugar regulation
- needed to maintain muscles, bones and connective tissue as we age
- essential to seeing results with resistance training to build muscle
- required for post-workout recovery and tissue repair
- required for optimal neurotransmitter production
In the context of peri-menopause, women who are not meeting their protein requirements are a lot more likely to experience the following over time:
- fatigue
- hunger and cravings
- irritability
- anxiousness
- low mood
- muscle loss
- low muscle mass (sarcopenia)
- increased body fat, particularly visceral adipose (belly fat)
- difficulty maintaining a healthy body weight
- poor recovery from exercise
- low motivation to be active
- osteopenia
- osteoporosis
- insulin resistance
- prediabetes
- diabetes
- cognitive decline with aging (there is a greater risk in people with low muscle mass)
Protein literacy should be accessible to all, because prevention is key to avoiding the chronic diseases we attribute to aging. Below you will find my *new and improved* Protein Guide (updated July 2024). This is intended to be educational and does not replace your need to seek personalized medical advice from a qualified provider. If you have questions about applying this information to yourself, please speak with your family doctor, naturopath, nutritionist/dietician or a strength and conditioning coach.
Stay strong and be awesome 🙂
-Aranka
Aranka Jones 