Do you get enough protein in your diet? Before you ask “what’s enough,” know that it varies from person to person based on your age, weight, muscle mass, typical level of activity and your own, unique physiology. Moreover, even the “experts” haven’t quite agreed on the optimal daily protein intake. That said, most agree that the “Recommended Dietary Allowance” for protein of a mere .36 grams per pound is far below what is needed for optimal health, with the majority recommending about .75 grams of protein per pound of your body weight. Unless you are super in-tune with what you’re eating, you may be falling short of that target. Though everyone needs a protein-rich diet, women especially need to pay attention to their intake. Here’s why:
Strengthen Your Muscles: Protein helps to preserve and develop muscle tissue and promotes overall strength and functionality. For women, keeping your muscles strong is key to helping stay active.
Balance Your Hormones: Proteins, which contain amino acids, are the building blocks for hormones in the body and are necessary for hormone production. Adequate protein ensures the availability of amino acids to help maintain proper hormonal balance.
Manage Your Weight: Want to feel fuller longer? Eat more protein. Protein has a higher satiety effect compared to carbohydrates and fats, reducing hunger cravings and preventing overeating. This can be a win-win for maintaining a healthy body weight and can even help you lose weight.
Build Better Bones: Women are more prone to osteoporosis and bone-related issues due to hormonal changes, especially after menopause. But protein can help as it is an essential component of bone structure that aids in the formation and maintenance of healthy bones.
Help Your Body Recover: Not only is protein good for fueling a workout, but you’ll also want to grab a protein-rich snack for after you exercise. Protein plays a crucial role in repairing damaged muscle tissues, replenishing energy stores, and facilitating muscle growth.
Get Healthier Hair, Skin & Nails: If you’re wanting shinier hair, more supple skin and stronger nails, you’ll want to make sure you are getting enough protein. Protein is necessary for the production of collagen, a structural protein that supports healthier skin, stronger nails, and promotes hair growth and quality.
Good sources of protein can be found in eggs, lean meats like chicken and turkey breast or fish, dairy options such as cottage cheese and Greek yogurt, plus lentils and grains—quinoa, for example. You can also get protein from nuts (almonds are a great option), protein powders, and tofu. Focus on proteins that are nutrient-dense and have a low in saturated fat and processes carbohydrates.
As a reminder, every body is different, so consulting with a healthcare professional or registered dietitian can help determine the appropriate amount of protein for individual needs and goals.
How to Make Protein Ice Cream
To make a sweet, but protein-packed treat, try mixing together in a blender:
3 ounces of almond milk
1 scoop of protein powder
½ or 1 frozen banana
Handful of ice
You can customize this by using different flavors of protein powder, adding in a teaspoon of cocoa powder (if using chocolate protein powder), a teaspoon of vanilla extract (if using vanilla protein powder), a splash of cinnamon, and even a small amount of chocolate chips. Or try blending in some frozen berries for some fruity fun!
For a thicker texture, pour the mixture into a freezer-safe container and chill for a couple of hours.
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