Increasing protein is essential for women as they head into their perimenopausal and post-menopausal years. Based on the research of Dr Stacy Sims, I have my female clients aim for about 1g of protein per pound of body weight, especially my women who are actively trying to build muscle through strength training.
Protein is crucial for peri- and post-menopausal women due to the following reasons:
Muscle health: Protein supports muscle maintenance, preventing muscle loss that can occur during menopause, maintaining physical function and strength.
Bone health: Adequate protein intake, along with calcium and vitamin D, helps maintain bone health and density, reducing the risk of osteoporosis.
Hormone regulation: Protein is necessary for hormone synthesis and transport, aiding in hormonal balance during menopause.
Weight management: Protein promotes satiety, preserves lean muscle mass, and supports a healthy metabolism, assisting in weight management during this stage of life.
Wound healing and tissue repair: Sufficient protein intake aids in tissue repair, benefiting wound healing and recovery from injuries or surgeries.
Including lean meats, poultry, fish, dairy, legumes, nuts, and seeds in the diet ensures an adequate protein intake. Individual protein requirements may vary, so consulting with a healthcare professional is advised.
RECIPE:
Protein Bars
Spray an 8" x 8" dish with avocado oil, butter, ghee, or olive oil and line with parchment paper.
Pulse almonds, macadamia nuts, flax, shredded coconut, nut butter, and salt in a food processor until mixed through. Add coconut oil, vanilla, and pulse to combine. Fold in half the cacao chips.
Press mixture into prepared dish. Top with remaining cacao chips and hemp seeds. Press them in evening out the mixture. Chill in the fridge until hardened and cut into bars.
