Protein Rich Foods
Protein is great for weight management, feeling fuller for longer, balancing blood sugar + building muscle. I find this chart really useful to help with including protein rich foods in my diet. Ideally we need to have 1g protein per 1kg of body weight. Check out the importance of why we need protein along with the chart below.
Building Muscle - as we age unfortunately we start to lose muscle mass. Along with resistance training + sufficient protein we can really help to slow its decline + even build! Protein plays a crucial role in muscle protein synthesis. Without it, our muscles can not grow, build + repair. As we age we don't metabolise protein as efficiently, so it's important to up it in our diet!
Strong Bones: Along with muscle, protein is also important for bone health. Collagen which is a protein found in bones, tendons, and ligaments, contributes to the structure + strength of the bones. It is really important to reduce the risk of osteoporosis (loss of bone density) + we know that protein + exercise can really help combat this.
Increasing metabolism - We need more energy to digest + metabolise protein so getting sufficient protein in the diet can help support weight management + a healthy body composition.
Hormone Balance: Adequate protein intake is important for hormonal balance. Hormones play a significant role in various physiological processes, including metabolism, mood + energy regulation. Protein is necessary for the synthesis of hormones + enzymes that help maintain hormonal balance. Particularly in midlife when we experience hormonal fluctuation.
Blood Sugar Regulation: Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates. This can be beneficial for managing insulin sensitivity + reducing the risk of type 2 diabetes, which increases in risk as we age.
Fuller for Longer: Protein-rich foods are often much more filling, keeping us feeling fuller for longer + less likely to snack!
Immune Function: Protein is essential for the proper functioning of the immune system. It plays a role in the production of antibodies, enzymes + immune system cells, helping the body defend against infections and illnesses.
Rest + repair: Adequate protein intake is crucial for our recovery + the repair of tissues. In order to build muscle + avoid injury, protein is essential for neccesary growth + repair.
These are the types of foods that include protein - lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds + plant-based protein sources such as tofu + seitan. See chart below.
