Importance of protein for women
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Protein intake is crucial for women's health, particularly as they age and during specific life stages such as menopause and perimenopause. Here are the key insights from the :
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Muscle Preservation and Metabolic Health: As women age, they tend to lose muscle mass and gain visceral fat. This change can lead to a slower metabolism and increased susceptibility to insulin resistance. Sufficient protein intake helps in preserving muscle mass and maintaining a higher basal metabolic rate, which is essential for long-term health and metabolic stability 1.
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Prevention of Frailty: Higher protein intake has been linked to lower frailty scores in women. Studies cited by Dr. Mary Claire Haver indicate that women consuming 1.5 to 1.7 grams of protein per kilogram of lean body mass are less likely to experience frailty. This underscores the importance of adequate protein to support physical strength and resilience 2.
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Quality and Quantity: The quality of protein is as important as the quantity. Consuming high-quality protein sources that provide all essential amino acids is vital. For optimal health, it is recommended to consume about 1 gram of protein per pound of body weight or lean body mass. This is especially significant during peri and post-menopause to support proper body composition and reduce health risks 2.
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Hormonal Balance and Training: Hormonal fluctuations throughout the menstrual cycle affect appetite and protein needs. During certain phases, like the pre-ovulation surge of estrogen, appetite can be suppressed, which may impact protein intake negatively. It is crucial for women to ensure they are consuming enough protein even if their appetite is reduced to maintain energy levels and support training adaptations 3.
By focusing on these factors, women can optimize their protein intake to support muscle health, metabolic function, and overall well-being.
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