Protein for Strength, Energy, and Longevity
Protein for Strength, Energy, and Longevity
This is the third blog in a series on practical habits to help you feel stronger, healthier, and more vibrant for years to come. If you missed the first two, you can catch up at the links below.
Today, we’re talking about a nutrient that’s having its moment in the spotlight, but has always been essential: protein.
You may be hearing a lot more about protein lately, and not just from gym bros or bodybuilders. Protein is essential for everyone, especially women in midlife and beyond. It supports muscle strength, energy, satiety, and even hormone balance, which might surprise you!
Let’s discuss why protein matters, how much you need, and how to meet your needs without making it a full-time commitment.
Why Protein Is Crucial for Muscle Health
First up: muscle. As we age, maintaining muscle mass becomes more challenging due to a natural decline known as sarcopenia (age-related muscle loss). This isn’t just about being able to lift heavy things; muscle is so important for balance, mobility, metabolism, and injury prevention.
Without sufficient protein and without maintaining resistance or strength training, we can lose muscle mass at an accelerated rate. This can start as early as our 30s and speed up after 50. Therefore, it is essential to obtain adequate protein and engage in strength and resistance exercises.
And no, eating protein and lifting weights won’t make you bulky. That “toned” look that many people aim for? That’s just muscle + less fat. Building and maintaining muscle gives your body shape, strength, and stability.
Protein and Metabolism: More Than Just Fuel
Protein supports metabolism in several ways:
Muscle is metabolically active. This means the more muscle mass you have, the more energy your body uses at rest.
Thermic effect of food. Protein requires more energy to digest than fats or carbohydrates. Yes, the mere act of digesting food burns calories.
Satiety and appetite regulation. Protein-rich meals help you feel full for longer, reducing the urge to snack or overeat, at least it works when we are paying attention to hunger cues, rather than just sensory cues.
Eating protein throughout the day can help prevent energy crashes and keep your metabolism humming steadily.
Protein and Hormonal Health: A Hidden Connection
Here’s something most people don’t realize: insulin is a hormone. Protein plays a significant role in regulating insulin response and blood glucose levels.
A balanced intake of protein helps:
Keep blood sugar stable even if you don’t have diabetes or pre-diabetes
Reduce spikes and crashes in energy, which can contribute to overeating
Support overall hormonal balance, especially important during perimenopause, menopause, and beyond
Where Do We Get Protein?
Protein isn’t just found in meat! That’s what most people tend to think of when we mention protein. Here are common sources:
Animal-Based:
Eggs
Chicken, turkey, lean beef, and pork
Fish and seafood, including shellfish
Greek yogurt, cottage cheese
Milk (cow’s) and cheese
Plant-Based:
Lentils, beans, edamame
Tofu and tempeh
Nuts and seeds
Whole grains like quinoa and farro
Protein-fortified non-dairy milks or yogurts (check the label since they are not all equal)
Including both animal and plant sources can help meet your needs, add variety, and offer additional health benefits, such as fiber, antioxidants, and healthy fats.
How Much Protein Do You Need?
The minimum recommendation is 0.8 grams per kilogram (0.37 grams per pound) of body weight per day. For someone who weighs 145 pounds (about 66 kg), that’s about 53 grams of protein per day at minimum.
But here’s the catch: as we age, our protein needs increase. Most experts recommend a minimum of 1.0 to 1.4 grams/kg (0.46 – 0.64 grams/lb) for older adults to maintain muscle and health. [bullets x 5]
For 145 lbs: 66 kg × 1.2 = ~79 grams/day (0.55 grams/lb.)
That’s roughly 25-30 grams per meal across three meals
Determine Your Needs:
What is your current weight in pounds? __________ (To convert to kilograms, divide that by 2.2).
What is the minimum amount of protein per day? __________ (Using 0.46 grams/lb or 1.0 grams/kg
What are the higher-end protein needs per day? __________ (Using 0.64 grams/lb or 1.4 grams/kg
What is the average target? __________ (Take the two values above – minimum and higher-end, add them together, then divide by 2.)
Getting Protein Without Overcomplicating Meals
Meeting your daily protein needs doesn’t need to be fancy, expensive, or require a huge portion of meat. Here are some examples:
Add eggs or Greek yogurt to breakfast
Include beans or chicken in your lunch salad
Toss in edamame with stir-fry
Snack on a protein-rich smoothie or string cheese
Use protein powder in oatmeal or baked goods
10 Easy Ways to Get 15-20g of Protein
Here are 10 foods that provide 10-20 grams of protein:
1 cup cottage cheese
3 scrambled eggs
6 oz Greek yogurt with seeds
2 tablespoons peanut butter + protein-fortified cereal
Protein bar or shake
1.5 cups lentil soup
3 oz grilled chicken
3 oz tuna or salmon
1.5 cups edamame
Tofu stir-fry
10 Easy Ways to Get 20-30g of Protein
Here are 10 foods that provide 20-30 grams of protein:
Protein smoothie with Greek yogurt + protein powder
Omelet with cheese and veggies
Chicken or turkey sandwich with whole-grain bread
Salmon fillet (4-5 oz)
Stir-fry with tofu + rice + veggies
Ground turkey taco bowl
Steak or pork chop (4 oz)
Protein-rich pasta with lentil noodles
Chia pudding with added protein powder
Large quinoa + black bean salad with feta
Journal Prompt & Action Steps
Here are some things to consider when determining whether you are meeting your protein needs and whether you need to add more, or spread it across other meals.
Action Steps Ideas
1. Calculate Your Protein Needs
What is your current weight in pounds? __________ (To convert to kilograms, divide that by 2.2).
What is the minimum amount of protein per day? __________ (Using 0.46 grams/lb or 1.0 grams/kg
What are the higher-end protein needs per day? __________ (Using 0.64 grams/lb or 1.4 grams/kg
What is the average target? __________ (Take the two values above – minimum and higher-end, add them together, than divide by 2.)
2. Track current intake. Log a few days of meals to see how much protein you’re currently getting.
3. Set a morning protein goal. Try starting with 20g at breakfast.
4. Choose one meal to upgrade. Swap or add ingredients to increase protein content.
5. Find a go-to protein source you enjoy. Having a favorite makes it easier to stay consistent.
Reflection Questions
How is your current protein intake?
Contemplation: Do I think I’m getting enough protein? How might protein help me feel better?
Preparation: What foods could I start including more regularly?
Action: What changes have I made? Are they sustainable?
Maintenance: What strategies can help me maintain this habit?
What is the biggest challenge you perceive in meeting your protein needs most days.
Next up: Now that you’ve got the scoop on protein, get ready to meet its often-overlooked partner in health: fiber, and how this unsung hero supports digestion, hormones, and helps you feel your best every day.
This is the third blog in our series on simple actions for long-term wellness.
Missed the first two? Catch up here:
