Let's dive into the importance of protein in your diet, why it matters more than you might think, and how experts like Dr. Gabrielle Lyon and Dr. Stacy Sims are reshaping our understanding of protein’s role in health, especially for maintaining muscle mass as we age.
Protein is often considered the building block of life. It’s crucial for muscle growth, repair, and overall body function. But recent research is shedding light on how essential it is for preserving muscle mass, managing metabolism, and supporting healthy aging.
Dr. Gabrielle Lyon, a functional medicine physician, emphasizes that muscle is the organ of longevity. She argues that maintaining lean muscle mass throughout our lives is one of the best ways to ensure longevity and metabolic health.
The Power of Protein: Fueling Your Body for Lifelong Health
Protein isn’t just for bodybuilders—it's essential for everyone, regardless of age, gender, or activity level.
How Much Protein Do We Really Need?
According to Dr. Lyon, the amount of protein needed isn’t one-size-fits-all. It varies depending on factors like activity level, age, and sex. The RDA recommendation is 0.36 grams of protein per pound of body weight. The RDA is defined as the bare minimum to simply exist, and only enough to prevent deficiencies and provide for basic tissue repair and not much more. Dr. Lyon advocates for higher protein intake, especially for those looking to preserve muscle mass as they age.
For most people, aiming for .7 to 1.0 grams per pound of body weight can help maintain muscle, support recovery, and keep metabolism humming along.
The Importance of Protein Timing and Quality
It’s not just about how much protein you eat—it’s also about when and what kind you consume. Both Dr. Lyon and Dr. Sims emphasize that distributing your protein intake evenly across meals, particularly with high-quality protein sources (like lean meats, eggs, dairy, and plant-based options such as legumes and tempeh/tofu), will help maximize muscle synthesis and support overall metabolic health.
Additionally, Dr. Sims stresses the importance of post-workout protein for recovery, particularly for those engaging in strength training or endurance activities.
Muscle helps to regulate hormones, improve insulin sensitivity, and even support immune function. In short, building and maintaining muscle isn't just for athletes—it’s foundational for healthy aging.
Why Women, in Particular, Need More Protein
Dr. Stacy Sims, an expert in female physiology and nutrition, highlights that women’s protein needs are often misunderstood and underemphasized, particularly when it comes to hormonal health and muscle preservation. Women may require more protein than conventional guidelines suggest, especially as they enter perimenopause and menopause.
Hormonal shifts can lead to muscle loss and changes in metabolism, making protein even more important for women in this transition. Dr. Sims recommends that women focus on pulsing protein throughout the day—rather than loading up on protein in just one meal.
Protein isn’t just for athletes—it's essential for everyone, especially for maintaining muscle mass and overall health.
Aim for around .7 to 1.0 grams of protein per pound of body weight adjusting for your activity level and age.
Women should be especially mindful of protein intake during perimenopause and menopause to support muscle preservation and metabolic function.
Protein timing matters—aim to spread protein intake across the day, focusing on high-quality sources.
Maintaining muscle mass is key to longevity, improving insulin sensitivity, and promoting metabolic health
Tips for Incorporating More Protein Into Your Day:
Start Your Day with Protein: Add eggs, sausage, Greek yogurt, or a protein shake to your breakfast to kickstart your metabolism.
Snack Wisely: Keep protein-rich snacks like nuts, seeds, cottage cheese, etc on hand to keep you fueled throughout the day.
Balance Your Meals: Aim to include 4-6oz of protein at every meal, whether that’s lean meat or legumes.
Post-Workout Recovery: After exercise, have a meal or high-protein snack and include carbohydrates to replenish and repair muscles.
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I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
I am currently taking new clients at this time and would love to work with you.
Email me: lisa@lisamarlenethompson.com