I know, right? Words never spoken by a fitness coach. Not.
But, for a woman over 40, especially if you’re perimenopausal, getting enough protein is kind of a big thing. Why? Because all kinds of things happening in your body.
– Reduced sensitivity to exercise and protein (aka what used to work no longer isn’t)
– Increase in visceral and intramuscular fat
– Decrease in bone mineral density
– Increase in muscle catabolism (aka the body breaks down muscle for energy)
You can reduce a lot of those downsides by increasing your protein intake.
Aim for 1.2 to 1.5 grams of protein per kilogram of body weight at the absolute minimum. Since you’re (or want to be) moderately to very active, that recommendation jumps to the higher end of 1.4–2.2 grams per kilogram of body weight. For a 70kg woman, that’d be 98-154g (70*1.4 to 70*2.2).
Try to space that protein somewhat evenly throughout the day. If your goal is to lose weight or reduce the afternoon energy fluctuations and cravings, it helps to eat 2/3 of your calories before 1pm.
Besides increased protein intake, you know what else reduces those downsides? Strength training. But more on that later.
-J