I help 50+ women live longer, stronger and happier lives. It's a bit like a jigsaw puzzle and getting the protein balance right is a massive part of that puzzle.
What is Protein?
Protein is a vital nutrient your body needs for growth, repair, and overall function. Imagine building a house (your body) with bricks (amino acids). If you have all the types of bricks you need (essential amino acids), you can build a strong house. If you're missing some bricks, your house won't be as sturdy. This is why getting a complete set of amino acids from your diet is crucial for good health.
Protein for Women over 50?
As women age, especially after 50, focusing on protein becomes increasingly important for maintaining health and vitality. Protein plays a crucial role in preserving muscle mass, which naturally declines with age and is worsened by the loss of estrogen at menopause. Muscle mass is vital not just for strength but also for supporting metabolism (think fat burning) and overall energy levels. Additionally, protein helps in bone health, immune function, and even mood regulation. By incorporating a variety of protein sources—like lean meats, fish, beans, and dairy—into their diets, women can enhance their well-being and enjoy a more active, fulfilling lifestyle.
Protein is essential for maintaining muscle mass, and when dietary intake is insufficient, the body resorts to using muscle protein to fulfill its requirements for essential amino acids.
To simplify, women over 50 lose muscle mass rapidly due to age and estrogen loss. This process can lead to a decrease in muscle mass, known as muscle wasting or sarcopenia, This can be minimised by weight training and resistence exercise, but thats's for another blog. If women over 50 also don't consume enough protein, the body can break down existing muscle tissue to meet its protein needs, leading to even more loss. Maintaining adequate protein intake is crucial to prevent this breakdown and support muscle repair and growth
Essential vs. Non-Essential Amino Acids
Out of these 20 amino acids, 9 are called essential amino acids. This means your body cannot make them on its own, and you need to get them from your diet. The other 11 are non-essential amino acids, which your body can produce.
Essential Amino Acids | Non-Essential Amino Acids |
Histidine | Alanine |
Isoleucine | Arginine |
Leucine | Asparagine |
Lysine | Aspartic Acid |
Methionine | Cysteine |
Phenylalanine | Glutamic Acid |
Threonine | Glutamine |
Tryptophan | Glycine |
Valine | Proline |
Serine | |
Tyrosine |
Arginine is often considered semi-essential because, although the body can produce it, supplementation may be necessary during periods of rapid growth, illness, or stress.
Why the Quality of Protein Matters
The quality of a protein source is determined by its amino acid profile—whether it contains all essential amino acids in the right amounts. High-quality or complete proteins provide all the essential amino acids your body needs. Examples include:
Animal Products: Meat, fish, eggs, dairy
Some Plant Foods: Quinoa, soy products
Incomplete proteins lack one or more essential amino acids. Many plant-based proteins fall into this category. However, by combining different plant foods (like beans and rice), you can get all essential amino acids.
You can obtain essential amino acids from both animal and plant sources. While animal products typically contain all essential amino acids in sufficient quantities, several plant sources can also provide them, either individually or in combination. Here are some key points:
Animal Sources
Meat (beef, pork, lamb)
Poultry (chicken, turkey)
Fish and seafood
Eggs
Dairy products (milk, cheese, yogurt)
Plant Sources
Complete Protein Sources
These plant-based foods contain all nine essential amino acids in adequate amounts:
Quinoa
Soy products (tofu, tempeh, edamame)
Buckwheat
Chia seeds
Hemp seeds
Incomplete Protein Sources
These plant-based foods may lack one or more essential amino acids but can be combined with other plant foods to create a complete protein profile:
Legumes (beans, lentils, peas)
Grains (rice, oats, wheat, barley)
Nuts and seeds (almonds, sunflower seeds, peanuts)
Vegetables (spinach, broccoli, kale)
Combining Plant Proteins
To ensure you get all essential amino acids from a plant-based diet, you can combine different types of plant foods. This is known as complementary protein pairing. Some common combinations include:
Rice and beans
Peanut butter on whole-grain bread
Hummus and pita bread
Lentils and quinoa
By eating a varied and balanced diet that includes a mix of these foods, it is entirely possible to obtain all essential amino acids from plant sources.
Simple Analogy
Imagine building a house (your body) with bricks (amino acids). If you have all the types of bricks you need (essential amino acids), you can build a strong house. If you're missing some bricks, your house won't be as sturdy. This is why getting a complete set of amino acids from your diet is crucial for good health.
By choosing a variety of protein sources, you ensure your body gets all the essential amino acids it needs to function optimally.
I help women over 50 live longer, stronger and happier lives. Getting the protein balance right is a massive part of that puzzle. If you'd like some help working out what's right for YOU, check out the Work With Me section on my website.
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