The #1 Reason WHY You Need Adequate Protein:

To prevent loss of lean muscle! After age 30, we start to lose muscle (3-8% per decade!) During perimenopause, estrogen levels fluctuate, then ultimately tank. Estrogen is a driver of lean muscle. In late perimenopause and early post-menopause, muscle and bone losses accelerate. And they will continue, unless you take action to offset it. Worse, when you cut calories and/or diet without strength training, up to 50% of the weight you lose can be metabolically active lean muscle. That compounds the problem.

To prevent and reverse muscle loss, you need BOTH Strength Training and Increasing your Protein Intake - to increase muscle protein synthesis.

If you are strength training without eating enough high quality protein, you’ll also lose muscle mass - precisely what you want to avoid! (Strength Training also can slow and even reverse bone loss!)

Loss of muscle leads to a cascade of events, including fat gain, loss of strength, frailty, and… it’s a fast track to aging. By the time they're 80, women may have lost as much as 50% of muscle. So, the sooner you act, the better!

How Much Protein Do I Need?

Probably more than you've been told. Current research shows you want at least 30g every meal, for all 3 (or 4) meals. You may be wondering “How on earth am I supposed to eat THAT much protein?!” I know it sounds like a lot, BUT... it's essential to eat enough protein, especially as we age. 

You need even MORE Protein if: 

• You are trying to lose weight
• You want to preserve or gain lean muscle
• You are under stress (likely ALL of us!)
• You are inactive, or recovering from an injury, illness, or surgery
• You have osteoporosis or you are 65+
• You’re following a plant-based diet (possibly)

 WHEN should you eat Protein?

•Evenly distributed in each meal throughout the day. 

These high-protein Breakfast Omelette Wraps are a good start!

•Eating protein before a workout helps performance. Protein after strength training boosts muscle protein synthesis, prevents muscle breakdown, and aids in recovery. The optimal time for protein uptake is between 30-60 minutes after your workout.

A protein shake like this Raspberry Protein Smoothie is ideal - add veggies, fiber, a little healthy fat, and protein powder - Aim for 30g of protein in each meal!

My Fave Protein Smoothie:

I start with 1-2 scoops of protein powder (I use a plant-based protein), 1 cup unsweetened nut milk, 1/2 frozen banana, a handful of greens, and some walnuts. Then I may add in some hemp hearts, ground flax seed, a little nut butter or frozen riced cauliflower or frozen avocado (you won’t taste it!). I blend it with a lot of ice, so it’s thick and creamy and I can eat it with a spoon!

 Boost Your Breakfast Protein

• Typical American breakfasts are high carb, high sugar (cereal, toast, muffins, bagels, etc.). Ditch those in favor of an omelette, avocado toast topped with a couple of eggs, a protein smoothie, protein oatmeal, or even leftovers from dinner to start your day (I often have leftover chicken or salmon!)

Check this Spinach Shakshuka One-Pan Breakfast!

•  ADD EGG WHITES TO WHOLE EGGS TO BOOST PROTEIN  Whole eggs are among the healthiest and most nutritious foods available -- an excellent source of vitamins, minerals, and healthy fats. To add more protein — without adding a lot more calories — scramble a couple of whole eggs with some ready-made liquid egg whites.
• PREP HARD-BOILED EGGS  Boil a bunch of eggs either on the stove or in this awesome Bella Egg Cooker and keep them in your fridge for a quick breakfast, mash them on a sandwich thin with some avocado, or slice on a salad. Adding two hard-boiled eggs increases your protein by 12-14 grams.
• Click the pic for a link to the Bella Quick Egg Cooker!

• ADD PROTEIN-RICH FOODS TO YOUR SALAD  A big-ass salad is a great way to get in your daily veggies and get plenty of important goals. Bump up your salad’s protein by topping it with grilled chicken, salmon, tuna (or even foil packs of these), chickpeas, feta cheese, hemp hearts, or lentils.
• SPRINKLE IN SOME HEMP HEARTS Hemp hearts have a mild, nutty flavor and are a nutritionally dense source of protein and healthy fat. Sprinkle them over fruit, yogurt, salads or blend them into your smoothies.
• SNACK ON EDAMAME  One cup of edamame packs 18 grams of protein and 8 grams of fiber. Heat them up and eat them straight from the pod for an easy afternoon snack.
• USE COTTAGE CHEESE  If you tolerate dairy (it can cause inflammation to some), cottage cheese is high in protein and casein (a slow-digesting protein), making it a good choice for a night time snack. Toss in some berries and sprinkle with chia seeds or hemp hearts.
• GO GREEK WITH YOUR YOGURT  Plain Greek yogurt can have up to 20 grams of protein per serving. As with cottage cheese, you can mix in berries, chia or hemp heart for an additional boost. You can also use it in place of sour cream.
• CONSIDER AN AMINO ACID SUPPLEMENT  Food First. The goal is to get as much protein from food as you can first, then supplement with shakes/smoothies, if needed/desired. You may consider taking an amino acid supplement to improve protein for optimal muscle and recovery if: You get too full to fit in enough protein You’re vegan or almost solely plant-based You’re already noticing muscle loss You’re not seeing results from your exercise routine
• I take Body Health’s Perfect Amino powder every day. Click the pic for my affiliate LINK to learn more. Use code: BOLDER20 to save 20%
   

  Aminos are an effective, well utilized protein source.

• RITA’s Bonus Travel Tip: When I travel, I bring along a few hard boiled eggs, my protein powder, and a few foil packets of tuna. That way I know I’ll be able to add a protein bump to any simple salad. Questions? Shoot me an email at [email protected]

For more ideas check out ...

Living Bolder High Protein 52-Recipe Pack. Make it easy to boost your protein. Enjoy 52 simple, delicious recipes packed with protein, including breakfast, lunch, dinner, treats and smoothie options.

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• 52 Simple, delicious recipes, each with photo
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