Tips to Increase Protein Intake

 

As women in midlife, we must be aware of our protein intake.

We do not need to:

  • OBSESS over it

  • come to the table with a calculator

  • weigh every morsel of food

We do need to:

  • understand which foods contain protein

  • have an idea of how many servings per day are we getting currently compared to the recommendations

  • learn easy ways to increase protein intake

Joan’s Go-To Protein Recipes

 

Why Does Protein Matter?

After the age of 30, women lose muscle at a rate of 3% to 8% of their muscle mass per decade and bone density at .5-3% per year with increased loss after menopause. Because of this, it’s so important to get sufficient protein in our diet. Here are the detailed reasons why protein matters:

  1. Muscle Maintenance and Growth: Adequate protein intake helps preserve muscle mass, maintain strength, and support physical function.

  2. Bone Health: Protein is crucial for bone health. It helps improve calcium absorption and plays a role in bone remodeling and repair, which is particularly important in preventing osteoporosis. **This is especially important if you have osteopenia or osteoporosis in your family (specifically your mother or grandmother)

  3. Metabolism and Weight Management: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest and metabolize, which can aid in weight management by increasing metabolic rate.

  4. Hormonal Balance: Protein intake supports the production of hormones, enzymes, and other body chemicals, which is vital for maintaining overall health and wellness.

  5. Immune Function: Adequate protein supports a healthy immune system, which is crucial for preventing illness and maintaining overall health.

Protein Requirements

As a nutrition coach, I spent many years giving specific macronutrient recommendations to clients which usually backfired. Food is not meant to be strictly measured and sometimes even with the best of intentions, we self sabotage when we are told exactly what to eat. So… instead, now I coach my clients to focus on increasing protein at each meal and that usually takes care of balancing things out. As a general rule, I recommend 20-25 grams at most meals. If you are curious, though, here are some basic guidelines:

  1. Assessing Individual Needs: Protein needs vary based on factors like weight, activity level, and health goals. A general guideline is to aim for 1.2 to 2.0 grams of protein per kilogram of body weight. For a woman weighing 70 kg (154 lbs), this translates to 84-140 grams of protein per day.

  2. Activity Level: For women who engage in regular strength training or other physical activities, the higher end of the range (1.6-2.0 grams per kilogram) is recommended to support muscle recovery and growth.

  3. Monitoring and Adjusting: If you aren’t sure where you are currently, you can try tracking protein intake for a few days to ensure it meets daily needs. Adjust recommendations based on changes in activity level, body composition goals, and overall health.

 

How to track protein?

I recommend a basic food scale or set of measuring cups

And the app, My Fitness Pal. This app is open source, so just beware that there might be many options that exist for the food you are trying to input, and also be aware of the portion sizes.

 

Tips to increase protein intake:

It can be really tricky to get sufficient protein even when you are being intentional with it. Here are some tactical tips tailored for you:

  1. Start the Day with Protein: Break your fast with protein! Breakfast is such a great time to include protein-rich foods such as eggs, protein smoothie with added greens and protein powder, and Greek yogurt. Or try my famous Protein Pancake recipe. This sets a good foundation for the rest of the day.

  2. Prioritize Protein in Every Meal: I recommend prioritizing protein at most meals and snacks each day. NOTE, I didn’t say only have protein, but PRIORITIZE it. Build your meal around it. This could mean including grilled chicken on your salads, incorporating tofu or shrimp into stir-fries, or enjoying fish as the main course.

  3. Snack Smartly: snacks that are not only convenient but also protein-packed are essential to getting in enough protein during your day. For example, hard-boiled eggs, smoked salmon, protein energy balls made with nuts and seeds or even sliced turkey with avocado.

  4. Prep Protein-Rich Food ahead of time: Most protein requires cooking - so do a little work ahead of time to set yourself up for success. Batch cook some chicken thighs, some lentils, some beans, and some protein pancakes for the week! This way you can easily incorporate protein into your day without having to cook or clean up.

  5. Explore Plant-Based Protein Sources: For those who prefer plant-based options, I recommend incorporating foods like lentils, chickpeas, quinoa, edamame, and beans into their meals. These foods are not only rich in protein but also provide essential nutrients and fiber.

  6. Upgrade Your Pasta: Instead of traditional pasta, suggest alternatives like chickpea pasta or lentil pasta, which offer significantly more protein per serving.

  7. Add Protein to Smoothies: I am a huge fan of protein powder - but not all protein powders are created equally. I love Arbonne because it’s vegan, contains no artificial sweeteners or chemicals and it tastes amazing. My favorite shake is the Coffee protein powder with a TB of nut butter, frozen riced cauliflower and some cashew milk. YUM! (See below for info on how to order)

  8. Quick and Easy Options: Not all protein requires work - opt for smoked salmon, canned tuna, hard boiled eggs, turkey deli meat, or protein shakes! NO WORK, taste great and help you reach your protein goals!

 

Examples of Protein Sources:

  • Lean Meats: Chicken, turkey, lean cuts of beef and pork

  • Fish and Seafood: Salmon, tuna, shrimp, and other fish

  • Dairy: Greek yogurt, cottage cheese (be aware of gas/bloating as signs you might be sensitive to dairy)

  • Plant-Based Proteins: Lentils, beans, chickpeas, tofu, tempeh, and Arbonne protein powder.

  • Eggs: Whole eggs and egg whites.

Curious about Protein Powder?

It’s definitely not necessary, BUT it’s super helpful when trying to hit your protein goals to have a little help. Grilling chicken, scrambling eggs and baking salmon is time-consuming, but it’s also necessary if you want to eat protein. This is where protein powder can save the day! You could have a shake for breakfast or snack and know that you’re adding to your daily protein intake and it’s quick and easy!

NOT ALL PROTEIN POWDER IS CREATED EQUALLY! I spent years hunting for a protein powder I could use daily, feed to my kids and recommend to friends and clients. There are so many different options on the market, but my top priorities were:

  1. Must have natural ingredients (no artificial sweeteners, flavors, colors, etc)

  2. Must taste good and mix well. Life is too short to eat something we don’t enjoy!

  3. Must NOT be whey or soy based - whey is a cheap biproduct of dairy and I find that dairy increases inflammation in the body AND soy’s estrogenic effects on the body are ok in moderation but not something we want to ingest daily.

Finally, I found Arbonne! It met all my requirements and then some! I have been using and recommending Arbonne protein powder for almost 10 years and I would love to share it with you too! Here’s a cart with my two favorite flavors: Coffee & Vanilla - if you would like to try some, reach out to me for a sample or if you want to order, message me for a coupon code to save on your initial order.

Joan Dandeneau