When we think about protein, we often think about bodybuilders, protein shakes and huge plates of chicken! But protein isn’t just for people who want big muscles. It’s an essential nutrient that every single one of us needs, and as we get older, it becomes even more important.
I like to think of protein as one of the body’s building blocks. Our bodies use the amino acids from protein to build and repair tissues and to make important substances such as enzymes and hormones.
If you’re exercising, particularly doing resistance or strength training, protein becomes especially important. When we challenge our muscles, we create a stimulus for them to adapt. Protein provides the amino acids the body needs to repair and build muscle tissue afterwards. Exercise provides the message: “We need to get stronger.” Protein provides some of the raw materials to make that happen.
For women in midlife and beyond, maintaining muscle is incredibly important. From around midlife, we can gradually lose muscle mass and strength if we don’t actively work to maintain it. That’s why I’m such a fan of combining strength training, everyday movement and good nutrition rather than focusing only on weight loss.
And there’s another lovely benefit of protein: it can be very satisfying. Including some protein with meals can help us feel fuller for longer, which can make it easier to eat in a balanced way without constantly feeling hungry.
Protein doesn’t have to mean eating enormous amounts of meat. There are so many wonderful sources: eggs, fish, chicken, Greek yoghurt, cottage cheese, beans, lentils, tofu, tempeh, nuts and seeds. I prefer to think about adding nourishment rather than creating lots of food rules.
For me, healthy eating is about giving the body what it needs to feel strong, energised and well. Combine nourishing food with strength training, movement, sleep and looking after your mindset, and you’re supporting your body from the inside out.
So next time you prepare a meal, ask yourself one simple question:
Where’s my protein?
Your muscles will thank you for it.
Selena In Flow Wellbeing
