Protein: Not just for Bodybuilders 🍖

---

💡 Protein beyond beach muscles.

Let's chat about something I doubt you ponder daily: protein. It's often associated with bodybuilders and those looking to gain muscle mass. But here's some news—protein is absolutely essential for all of us, especially as we journey into our 40s and beyond.

Why Protein Matters

Protein is a superstar in our bodies, doing much more than just building big beach muscles. It's vital in repairing tissues, hormone development, supporting our immune system, and keeping our bodies running smoothly.

Speaking of muscle, a research study from 2010 noted: Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Oh, dear!

This decrease in healthy muscle tissues often goes hand in hand with an increase in body fat, insulin resistance, and a decrease in bone density. All these factors potentially increase our risk of injury, type II diabetes, heart disease, and osteoporosis.

But don't worry, it's not all bad news. Including sufficient aerobic and resistance exercise, along with eating a nutrient rich diet such as protein, can counter this loss and even reverse it.

For a great vissual check out this MRI scan of an upper leg showcasing the differnce between an active and sedentary life.

How Much Protein Do You Need?

So, how much protein should you aim for? It can be a bit tricky. With some guidelines recommending as low as 0.35g of protein per pound of body weight, and gym lore suggesting 1g of protein per pound of body weight. That's quite a range, right?

Using myself as an example, that's a difference between 66g to 188g of protein per day. So, what's the right amount?

Thankfully, there are nutrition geeks out there (even geekier than me!) who love this stuff and have done the hard work for us. Turns out, the sweet spot is 0.82g per pound of body weight. With no additional benefit to muscle development and strength beyond this.

So, to calculate your ideal protein intake, get your weight in pounds and multiply by 0.8. If you eat a bit less, no worries—you're still getting a significant portion of the benefits.

Simple Ways to Boost Your Protein Intake

1. Start Your Day Strong: Include some lean protein in your breakfast. Eggs, Greek yogurt, or overnight oats with protein powder make great options.
   

2. Power Up Your Meals: Try to include 1-2 palm-sized portions of lean meats, fish, or beans/lentils (for our plant-based friends) in your lunch and dinner.
   

3. Mix It Up: Consider protein shakes or smoothies for a convenient option.
   

4. Up your snack game: Beef jerky, Greek yogurt, and even the occasional protein bar make excellent snack choices.

Remember, it's not about transforming into a protein monster; it's about consistently adding it to your meals to support your health and performance.

---

P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie