Can protein help women age well?

Eating adequate protein plays an essential role in preserving skeletal muscle as women age.

It’s impossible to move through your day without seeing a headline about what you should eat for good health. In your lifetime, you’ve most likely witnessed the popularity of macronutrients (carbohydrates, fat, or protein) rise and fall. Most of us are old enough to remember the nonfat obsession of the early 90s. Today protein is all the rage, but does it have a role in aging well through menopause and beyond?

Eating protein is essential to good health. As you age, it helps maintain healthy muscles and physical functioning. Compared to carbohydrates and fats, protein also takes the longest amount of time (and energy) for the body to digest and absorb, so it has a significant role in helping you stay full longer after a meal.

A growing body of research suggests that loss of skeletal muscle mass (sarcopenia) and strength along with fat accumulation in muscle tissue begins in your 40s. Decreasing estrogen plays a part in the process, but so does the increase of sedentary time (e.g., sitting too much) and decline of physical activity. The combination over time decreases muscle strength and power by two to three percent a year. The progression can lead to increased risk of falls, metabolic dysfunction, heart and respiratory disease, early mortality, and decreased quality of life.1

The good news is you can prevent this decline by eating high-quality protein throughout the day and exercising (prioritizing, strength, or resistance training). You can read more about the keys to getting fit after 50 and how to sit less and move more in previous blog posts. Today we’re focusing on protein as part of a nourishing eating pattern for aging well after menopause.

Why do you need protein? 

Eating adequate protein plays a role in making and preserving skeletal muscle before, during, and after menopause. Protein distribution at meals and quality have also been reviewed recently in the literature.

The current Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (1 kg = 2.2 pounds) of body weight. The RDA is the amount of protein healthy adults need each day to prevent deficiencies. However, there has been criticism that these recommendations may not be optimal for older adults who may need additional protein to sustain muscle mass and functionality.

Experts suggest that the current protein recommendations don’t account for research showing that while older people can make as much muscle as younger individuals, they require more protein to achieve the same effect. 

How much protein do you need after menopause?

Your personal protein goals will vary based on your age, activity level, and goals. Working with a registered dietitian is the best approach for determining exactly how much protein you need each day.

However, several expert groups have advocated for 1.0 to 1.2 grams of protein per kilogram of body weight per day for healthy adults and >1.2 grams of protein per kilogram per day for older adults with acute or chronic illnesses. For example, a healthy 150-pound woman would need 68 to 82 grams of protein a day.

Is there an optimal way to consume protein?

Our skeletal muscles are in a constant state of growth and repair, so it’s essential to understand how to feed them most effectively. Studies have looked at whether it is better to consume protein throughout the day or at a single meal and suggest an even distribution throughout the day helps maximize muscle-making.

Aim for 20-25 grams of protein at each meal and pair 5 to 10 grams of protein with a fruit, vegetable, or fat as a snack.

Does protein quality matter?

As women age, the protein quality may be more critical than when younger. Protein quality impacts digestion, absorption, amino acid composition (e.g., essential amino acids that our bodies don’t make), muscle growth, and muscle repair. 

Animal and plant foods provide protein, but meat, poultry, eggs, dairy, and seafood supply all the amino acids that the body cannot produce. Gram for gram, animal proteins are better for stimulating muscle growth than plant proteins, but both can help you reach your protein goals. Plus, plant foods are packed with nutrition, like fiber, antioxidants, vitamins, and minerals beneficial for aging, without the cholesterol and saturated fats found in animal products.

Leucine, a branched-chain amino acid required to grow and repair muscle, skin, and bone, may be vital in preventing age-related sarcopenia. Plant foods tend to be lower in leucine than foods rich in animal proteins. Short-term studies have evaluated higher doses of leucine at meals with lower total protein content and seen beneficial effects on muscle growth. Therefore, try to incorporate foods like chicken, steak, pork chops, tuna, tofu, tempeh, chickpeas, lentils, navy beans, milk, yogurt, nuts, seeds, and eggs into your daily eating pattern. 

Can protein powders help you reach your protein goals?

Although we do recommend eating whole foods to meet your protein needs, there are times when protein powders can help supplement your protein goals. There are many choices on the market. 

Whey protein (from dairy) is one of the most commonly used proteins, contains all the essential amino acids, and is easily digested. Collagen is popular on the market today, but it doesn’t include all the essential amino acids. Research is still inconclusive regarding health benefits, so if you’re reaching for a supplement, you’re better off choosing an alternative to meet your protein requirements. 

Many plant-based protein powders are incomplete protein sources (lacking all essential amino acids), so you may find plant-based powders contain a mixture of plant protein sources. Plant-based options include soy, brown rice, pea, or hemp. The bottom line is to choose a protein powder you like with the least amount of additional additives. 

In summary

Eating adequate amounts of high-quality protein throughout the day, doing resistance or strength exercises at least twice a week, and reducing sedentary time are all vital for maintaining muscle mass and strength as you age.

No matter your age now is the time to assess your intake, review the quality, and look at how you distribute protein in your meals and snacks. Aging well may require tweaks to what you eat and your exercise routine to ensure you live the quality of life you desire in your later years.

Resources: 

1. McKendry J, Currier BS, Lim C, Mcleod JC, Thomas ACQ, Phillips SM. Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging. Nutrients. 2020 Jul 10;12(7):2057. DOI: 10.3390/nu12072057. Erratum in: Nutrients. 2021 Mar 23;13(3): PMID: 32664408; PMCID: PMC7399875.

2. Roger PS, Zanella R Jr, Martins GL, et al. Strategies to Prevent sarcopenia in the Aging Process: Role of Protein Intake and Exercise. Nutrients. 2021;14(1):52. Published 2021 Dec 23. doi:10.3390/nu14010052

Is your favorite chocolate the best choice for your health? Find out 4 ways to check.

The media would have you believe that eating a superfood—like chocolate— will ensure you live a long healthy life. 

Sounds good, but unfortunately, when consumed as part of an eating pattern containing mostly processed or ultra-processed foods, no food has superpowers. 

So-called superfoods are nutrient-dense choices (a good thing) that should be consumed regularly as part of an overall healthful eating pattern. 

Dark chocolate is often on the “superfood” list. We love that! 

But, there is a lot of confusion and misinformation surrounding the health benefits, type, and how to choose chocolate that’s better for you. 

The Cacao Bean

Chocolate is produced from the cacao bean and goes through steps of fermentation, drying, roasting, nib grinding, refining, conching, and tempering to make the cocoa, chips, chunks, and bars you find in the grocery stores. Many brands are available, but not all offer the same benefits. 

The Benefits of Chocolate

Chocolate is rich in polyphenols—plant micronutrients packed with anti-inflammatory, antioxidant, and other potential health benefits. Studies suggest that chocolate's polyphenols, such as flavonoids, contribute to improved blood pressure, blood lipid levels, heart disease risk, cognition, and potentially skin health. However, a recent literature review on healthy adults and the effects of chocolate intake only supported a positive association between consumption and improved lipid levels (triglycerides).  

No matter the extent of the health benefits, the reality is most everyone loves chocolate! 

As with any food, when choosing what to buy or eat, you should select foods with the highest nutritional value.

How to Choose the Healthiest Chocolate

The polyphenol content of chocolate varies based on raw ingredients and types of processing.  There are general rules to remember to ensure you get the best health benefits when eating chocolate.

1. Choose dark chocolate with a minimum of 70% cocoa content. Dark chocolate can be 50-90% cocoa solids, cocoa butter, and sugar. The higher percentage of cocoa indicates a higher concentration of polyphenols than chocolate with a lower cocoa percentage. It is also a clue that there is less sugar in the bar. The higher the cocoa content, the better! In comparison, milk and white chocolate are only required to contain 10% and 20% cocoa, respectively, so it’s best to avoid or limit them as they’re mostly sugar and have little nutrition. 

2. Check the ingredient list. Good quality chocolate contains only cocoa solids/powder, cocoa butter, and sugar/sweetener. Ensure sugar or other sweetener is not listed first on the ingredients list. Skip chocolate with added butterfat, milk, trans fat, vegetable oils, artificial flavors or colors, and emulsifiers (e.g., lecithin).

3. Ensure your chocolate has not been Dutch or alkali processed by checking the ingredient list. Meant to give the chocolate a smoother mouthfeel and less bitter taste, it degrades the health benefits of cocoa. 

4. Choose Fair-Trade and organic chocolate whenever possible. Fair-Trade will ensure the cacao bean farmer earns a fair price for the product. Choosing organic chocolate will reduce exposure to pesticides, herbicides, and other artificial chemicals while ensuring a high phenol content. 

Enjoy Dark Chocolate in Moderation

Studies suggest adults may experience health benefits from eating one or two squares of dark chocolate daily. Chocolate is primarily fat, sugar, and calorie-dense, so moderation is critical for good health. Limit your serving size to 1-2 ounces (30-50 grams) daily. 

The foods you eat can significantly impact your feelings, overall health, and quality of life as you age. 

Learning to choose foods that are nutrient-dense and delicious is vital. The more you enjoy healthful foods, the more you’re likely to reach for them again. 

Rest assured, a square of decadent dark chocolate can be a part of your healthy aging-well eating plan. 

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