Unlock the Power of Protein: The Nutrient Every Woman Needs
What comes to mind when you think about protein? Maybe you've heard it referred to as the building block of the body. Perhaps you associate it with building muscle.
While protein is vital for building healthy muscle, there is so much more to it than that.
Protein's Role in Hormone and Enzyme Function
Enzymes determine how well things like your digestion and metabolism function, and hormones help regulate growth, mood, and metabolism. Neurotransmitters like dopamine and serotonin come from proteins, meaning that protein vital for sleep and mood regulation.
Protein and Immune System Health
Your immune system relies on proteins to create antibodies that fight off infections.
Protein's Role in Overall Body Function
The metabolic function and regulation of all your tissues and organs, not just muscle, rely on protein. Your bones, ligaments, tendons, liver, brain, skin, and fingernails are all built from protein.
Protein and Weight Management
Protein is the nutrient that promotes feelings of fullness. It helps to stabilise blood sugars, which reduces cravings, and it supports weight loss. When it comes to muscle, protein is a key nutrient for preventing muscle loss – which is particularly important for women as we progress through life and lose muscle mass. The stronger your muscles, the more energy your body burns and the perkier your metabolism is, so getting a good amount of protein in your diet and strength training are a perfect partnership.
How much protein do you need to eat?
Protein is made up of amino acids. There are 20 different amino acids, and 9 of these are known as essential amino acids. This means you need to get them from your diet because your body can't make them on its own.
Inside The Non-Diet Method, I try to encourage women not to sweat portion sizes too much and instead be guided by how they feel in the hours following a meal. Your protein requirements will differ depending on your age, how active you are, and whether you want to optimise your diet for weight loss.
Generally speaking, you want to aim for a palm or fist-size portion in every meal, or around 1-2g of protein per kilogram of body weight, per day.
What I tend to recommend is to aim for around 25g of protein in every meal – and don't forget to get it into your snacks too!
Learn how to optimise your diet for energy and weight management with The Non-Diet Method.
