How much protein for 35 year old woman

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For a 35-year-old woman, and experts on the recommend a higher protein intake than typically consumed. Generally, most women intake around 50-60 grams of protein per day, but they likely need approximately 100-120 grams daily, depending on their body composition and muscle mass 1. This aligns with the perspective that higher protein intake is essential for maintaining muscle mass and overall health as one gets older, especially post-menopause 2.

Dr. Gabrielle Lyon suggests that older individuals might need even more protein to stimulate muscle protein synthesis effectively. For instance, people over 50 or 60 might need 40-50 grams of protein per meal to maintain muscle health 3. Additionally, it's advised that protein intake should be distributed throughout the day to maximize its benefits 4.

Visceral Fat Insights

Mary Claire emphasizes the importance of a varied diet rich in fiber and colors for overall health. Andrew and Mary Claire delve into the significance of visceral fat, highlighting its link to chronic diseases and the body composition changes during menopause. Prioritizing protein intake and muscle preservation emerge as key factors for long-term health.

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What's the exact protein amount needed?

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For a 35-year-old woman, the recommended protein intake can be calculated based on body weight. According to , a good general guideline is 1 gram of protein per pound of ideal body weight. For example, if a woman aims to weigh 150 pounds, she should aim for about 150 grams of protein daily 1.

Additionally, suggests that protein intake should be spread throughout the day, with each meal containing 30 to 50 grams of high-quality protein to stimulate muscle protein synthesis effectively 2.

For older adults, especially those over 50, the recommended intake may increase to ensure adequate muscle maintenance, aiming for 1.5 to 1.7 grams per kilogram of body weight 3.

Muscle Nutrition Insights

Andrew and Gabrielle discuss the importance of prioritizing dietary protein over carbohydrates for healthy skeletal muscle. Gabrielle emphasizes the significance of the first meal of the day in setting up metabolic health. They delve into the impact of carbohydrate intake on overall health and muscle composition.

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