Women Over 35: Boost Muscle Growth with High-Protein Foods

As women age, particularly after the age of 35, maintaining muscle mass becomes increasingly challenging. Natural shifts in metabolism and hormonal levels contribute to a higher risk of muscle loss, especially when physical activity decreases and protein intake falls short. According to expert advice, incorporating more high-quality protein into the diet is essential for supporting strength, bone health, and overall metabolic function.

Kanikka Malhotra, a consultant dietitian and diabetes educator, emphasizes that women over 35 should reassess their protein needs. The conventional recommendation of 0.8 grams per kilogram of body weight may not suffice. Malhotra suggests that women at this age should aim for between 1 to 1.5 grams of protein per kilogram of body weight daily, particularly for those who are physically active or engaged in strength training. For example, a woman weighing 65 kilograms should consume approximately 65 to 98 grams of protein each day.

Essential Protein Sources for Muscle Maintenance

While animal-based proteins like eggs, chicken, and dairy are well-known for their muscle-building properties, plant-based proteins should not be overlooked. Malhotra notes that incorporating a variety of plant-based sources, such as lentils, tofu, and quinoa, can effectively support muscle growth.

“A well-planned plant-based diet can still provide the necessary building blocks for muscle maintenance,” she explains. Although animal proteins may offer a slight edge due to the presence of essential amino acids, a diverse range of plant proteins can yield comparable muscle gains when combined with consistent resistance training.

Research indicates that most women can expect similar results in muscle growth from both plant-based proteins and animal proteins, provided they engage in regular strength-training routines. This suggests that the source of protein may be less important than previously believed, as long as dietary variation is maintained.

Optimal Timing for Protein Intake

Timing plays a crucial role in protein consumption for muscle maintenance. Malhotra advises distributing high-quality protein intake evenly throughout the day and consuming 20 to 30 grams of protein within a few hours post-strength training.

“Post-workout protein significantly enhances muscle protein synthesis and aids in recovery,” she states. Starting the day with a protein-rich breakfast can effectively kickstart muscle repair after an overnight fast. Emerging research suggests that spreading protein intake evenly across meals is more beneficial than consuming the majority at dinner, which may help sustain muscle protein synthesis throughout the day.

In conclusion, women over 35 should focus on both the quality and timing of their protein intake to combat muscle loss and promote overall health. As dietary needs shift with age, understanding how to prioritize protein from various sources can make a significant difference in maintaining strength and metabolic health.

Disclaimer: This article is based on information from the public domain and the experts consulted. Always consult a healthcare practitioner before starting any new dietary regimen.