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In this episode of Opt to Thrive, we explore the power of protein and why it’s become such an essential focus for women, especially as we age. With so many protein-enriched products on the market today, it's easy to get lost in the options, but understanding the true benefits of protein is crucial for maintaining health, muscle mass, and longevity in midlife. Tune in as we dive into why protein is not just for muscle building—it’s vital for our overall well-being, and how you can easily ensure you're getting enough to support your body’s needs.
What You’ll Learn in This Episode:
- The vital role protein plays in muscle health and why it’s crucial for metabolic diseases like obesity and diabetes.
- How maintaining muscle mass helps reduce your risk of osteoporosis, heart disease, and stroke.
- The importance of increasing protein intake as we age and why traditional recommendations might not be enough.
- How much protein you should be consuming and the best ways to incorporate it into your diet.
- Tips on balancing plant-based and animal-based proteins to ensure you’re getting all the essential amino acids.
- The difference between protein powders and which type might work best for you.
Key Takeaways:
- Muscles as Metabolic Powerhouses: Muscles play a key role in managing glucose levels and reducing the risk of metabolic diseases like insulin resistance and diabetes.
- Protein’s Role in Aging: As we age, our bodies become "anabolically resistant," meaning we need more protein to maintain muscle mass.
- Protein Intake Recommendations: Women in midlife should aim for 1.4–2g of protein per kilogram of body weight, especially if they’re looking to build muscle or lose fat.
- The Power of Protein for Longevity: Protein is essential for the production of hormones, collagen, antibodies, and more. It’s crucial for maintaining skin, bone, and immune health.
- Easy Ways to Boost Protein Intake: Incorporate high-protein foods such as meat, dairy, cottage cheese, yogurt, and chicken into each meal. Don’t forget to consider protein supplements when needed.
How to Get Enough Protein in Your Diet:
- Prioritize Protein: Start your day with 30–40g of protein to keep you full and energized.
- Include Protein Snacks: Protein-rich snacks, like cottage cheese, yogurt, or protein bars, help meet daily goals.
- Supplement When Necessary: Protein powders, especially those with 20g of protein per 100 calories, are a great option on busy days.
- Balanced Protein Sources: Mix animal and plant-based proteins to get a full range of amino acids for muscle maintenance and overall health.
Types of Protein Powders Explained:
- Whey Protein: A fast-digesting protein source, available in concentrate, isolate, and hydrolyzed forms.
- Plant-Based Protein: Soy, pea, and potato-based powders are great for non-dairy diets, and blended options help balance amino acids.
Bonus Tips:
- Try different protein supplements, like flavored protein water or fizzy protein powders, to find what works best for your routine.
- For those who enjoy an active lifestyle, consider a light pre-workout protein snack to fuel your muscles before hitting the gym.
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