10 Science-Backed Reasons To Eat More Protein

As we age, our bodies undergo various changes that affect our overall health and well-being, particularly starting in midlife. One of the most important factors in maintaining good health is our diet. Specifically, getting enough protein is crucial for maintaining #muscle mass, #bone density, and overall #health. And most of us don't get enough. This article will explore 10 science-backed reasons why men and women in #midlife should eat more protein, especially during #perimenopause and #menopause for women. We will also discuss the best types of clean #protein options available.

The benefits of eating more protein

1. Maintaining muscle mass: Our muscle mass decreases by around 3-8% per decade from age 30. This can lead to various health problems, including a weakened immune system, decreased mobility, and increased risk of falls. Eating more protein can help maintain muscle mass and prevent these problems.

2. Building muscle: For those who are physically active, eating more protein can help build muscle mass and improve overall fitness.

3. Boosting metabolism: Protein has a higher thermic effect than carbohydrates or fats, meaning that the body burns more calories at rest digesting protein than it does digesting other macronutrients. This can help boost #metabolism and aid in #weightloss.

4. Supporting bone health: Adequate protein intake is important for maintaining bone density and reducing the risk of osteoporosis.

5. Reducing the risk of chronic diseases: High protein diets have been shown to reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.

6. Improving brain function: Protein is necessary for the production of #neurotransmitters that regulate #mood, #cognition, and #behaviour. Eating more protein can improve brain function and reduce the risk of age-related cognitive decline.

7. Supporting immune function: Protein is essential for producing antibodies that help fight infection and disease.

8. Reducing inflammation: Eating more protein can help reduce inflammation in the body, which is a major contributor to many chronic diseases.

9. Improving sleep quality: Protein contains tryptophan, an amino acid that is converted to #serotonin in the brain. Serotonin is a neurotransmitter that helps regulate sleep, mood, and appetite.

10. Boosting energy levels: Protein provides a sustained source of energy that can help improve overall energy levels and reduce fatigue.

Clean Protein Options

When it comes to clean protein options, several types are recommended. These include:

1. Red Meat - #grass-fed and #grass-finished lean cuts meats such as red meat, chicken, turkey, and fish

2. Poultry - free range and preferably organic

3. Fish - #wild-caught fish

4. Legumes such as lentils, chickpeas, and black beans

5. Nuts and seeds such as almonds, walnuts, and chia seeds

6. Dairy products such as Greek yoghurt and cottage cheese

7. Protein powders (unsweetened) such as whey, pea, hemp, and rice protein

It's important to note that not all protein sources are created equal. It's best to choose clean protein options that are minimally processed and free of additives and preservatives, avoiding deli cuts like Frankfurts, sausages, ham, salami and bacon.

Eating more protein is essential for maintaining good health and well-being, especially during midlife and menopause for women. By incorporating clean protein options into your diet, you can reap the many benefits that clean and lean protein has to offer.

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