Women over 50 can benefit from a higher protein intake for several reasons:
Muscle Mass Preservation: As we age, there's a natural decline in muscle mass and strength, a condition known as sarcopenia. Protein is essential for muscle maintenance and repair, so a higher intake can help preserve muscle mass, which is crucial for maintaining mobility, independence, and overall health.
 
Metabolic Rate: Aging is associated with a decrease in metabolic rate, making it easier to gain weight and harder to lose it. Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest, absorb, and metabolize. This can slightly boost metabolism and aid in weight management.
 
Bone Health: Adequate protein intake is important for bone health, as it provides the building blocks necessary for bone formation and remodelling. This is especially relevant for postmenopausal women who are at increased risk of osteoporosis.
 
Satiety: Protein is known for its ability to promote feelings of fullness and satiety, which can be beneficial for weight management by reducing overall calorie intake and preventing overeating.
 
Hormonal Support: Protein plays a role in hormone production and regulation, which can be particularly beneficial for women going through menopause or experiencing hormonal changes associated with ageing.
 
Women over 50 need to focus on consuming high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Additionally, spreading protein intake evenly throughout the day can optimize muscle protein synthesis and support overall health and well-being.
 
As with any dietary recommendation, individual needs may vary based on factors such as activity level, health status, and personal preferences. It's advisable for women over 50 to consult with a healthcare professional or a registered dietitian to determine their specific protein needs and develop a nutrition plan tailored to their goals and lifestyle.