Why PROTEIN is KING…

Protein is made up of amino acids.

Humans need 20 major amino acids for health.

Our body can make some of them, and we need to get the rest from our diet.

Eating different protein rich foods ensures we’re getting a full roster of amino acids.

Our body uses proteins to build and repair tissues as well as make many hormones, neurotransmitters (e.g. serotonin, dopamine), and immune system components (e.g., antibodies). 

As we age, our body becomes less efficient at synthesizing, digesting and absorbing the protein we eat, which means we need to eat more to make up the difference. 

Protein helps us feel satisfied and regulate our appetite…

Many women at midlife notice food cravings and feel hungrier. Protein is the macronutrient that takes the longest to digest and absorb, and it helps stimulate hormones that help us feel fuller longer after eating. 

We need protein for healthy bones...

Bone mass naturally declines as we age (but we can prevent this via diet and exercise!). Alongside vitamins and minerals (calcium, magnesium, phosphorus, Vit D), protein is a crucial nutrient. About half of bone volume, and about a third of bone mass, is protein, not minerals. Along with supporting Fiona Duncalf ( Personal Trainer / Nutritional Adviser) 

bones structure, protein optimises levels of IGF-1, a hormone that stimulates bone growth and improves the availability of calcium and phosphorus. 

Amino acids and mood… 

We often think of protein as a muscle-building nutrient, but it's also a key component of neurotransmitters: the chemicals that help send signals throughout the nervous system which include: 

• Serotonin (helps us feel calm and happy) 

• Dopamine (is involved in reward and motivation) 

• Oxytocin (involved in social bonding and connection) 

• Melatonin (tells our body it's time to sleep) 

Without enough protein, our body may have trouble getting the amino acids it needs to make these chemicals. 

This increases our risk of mood and sleep problems, like anxiety, depression, poor concentration, low motivation, brain fog, or insomnia- all of which are common challenges during menopause . 

When we eat a well balanced diet that includes enough protein, along with the key vitamins, minerals, and fatty acids, our brain gets what it needs to do its job. 

* See your food grid for a list of high-protein foods.