The Power of Protein

I’m sure you’ve heard about the importance of protein, but maybe it’s one of those things that you tend to overlook, or it seems like it’s only important for athletes and fitness buffs. The truth is, protein matters, and it matters for everyone. In fact, it’s one of the most powerful nutrients for women over 40 who want to stay strong, energized, and healthy. As we age, our bodies naturally lose muscle mass, metabolism slows, and hormones shift. Good news... eating enough high-quality protein can actually help counter these changes.

Protein does so much good for our bodies! It supports muscle tone, repairs tissues after workouts or minor injuries, helps build and maintain lean muscle, prevents muscle loss (especially as we age), and keeps your hunger in check. It can even help you maintain a healthy weight by boosting your metabolism. It’s amazing how something so simple can have such a big impact.

So how much protein do we need? Most women in their 40s and beyond benefit from taking in enough protein each day. I'm often asked "How much is enough?" Well, this depends on a few things like activity level and body size. My recommendation (again, we're all different) is to take in abut .6 grams per pound of body weight. The best way to get there is to spread it out and aim for 1/3 of that amount at each meal.  A little protein at every meal keeps you fueled, focused, and feeling your best all day long. I love to make sure to get in healthy protein at breakfast. My absolute go to breakfast is putting a little butter/oil in a pan over medium heat. I add a big handful of spinach, 1/4 cup cottage cheese and 2 eggs. I stir it all up in the pan and continue to stir while it cooks. I often eat it right out of the pan. This literally take me 3 minutes to make. 

Here are a few easy ways to add more protein to your day:

• Add 1/4 cup cottage cheese to your scrambled eggs.


• Add beans or lentils to soups and salads.


• Replace rice with quinoa.


• Snack on nuts, seeds, or cheese instead of chips or sweets.


• Enjoy Greek yogurt (find one that has 0 grams added sugar and at least 12 grams of protein) with berries and nuts

Note: I am not a big fan of protein powders, but if you use them, avoid those with artificial sweeteners, flavors, or colors. Look for powders made with whole, minimally processed ingredients. I believe it’s always best to get your nutrition from real food whenever possible. The one protein powder that seems best to me is Prime Protein Unflavored

If you want some simple, healthy ways to start getting more protein in your diet CLICK HERE to check out some of my go to high-protein recipes

Think of protein as your body’s behind-the-scenes hero. You may not notice it working, but it’s helping you stay strong, focused, and ready to take on your day!