/

/

How Much Protein Should I have A Day Women Over 50?

How Much Protein Should I have A Day Women Over 50?

Picture of Schellea

Schellea

Protein intake per day — how much protein should I eat? How much protein should I have a day as a woman over 50?

Why do women over 50 need extra protein to reduce weight, combat wrinkles, grow hair and nails, and build muscle?

One of the primary reasons women over 50 struggle to lose weight is a lack of protein. Yes, you may not be eating enough!

As women get older, their bodies change in many ways, such as losing muscle mass and bone density over time. This is why women over 50 need to eat enough protein to maintain muscle mass and bone health.

Protein is essential in our daily intake to keep our bodies moving and thriving. It is responsible for maintaining healthy hair, nails, skin and muscle mass, plus premature fine lines and wrinkles at bay!

The recommended daily intake sits at roughly 0.8g per kilo of body weight. So, if you weigh 60kgs, that’s about 48g of protein needed every day to maintain healthy bodily function.

However, this number is only indicative of a sedentary adult. So taking into account daily exercise, the protein intake needed increases significantly!

How much of Protein is enough?

How Much Protein Should I have

You’re finding it hard to get enough protein, right? How much is enough? What foods contain protein? Which protein source is the best? What protein is best for vegans? We will get to that soon.

Almost everyone agrees that protein is good for our health in many ways that have been proven. Similarly, most of us are probably getting the bare minimum in our daily intake. Our health could benefit from a slight boost, particularly if we are working out every single day.

Protein stabilizes appetite levels by keeping us filled for longer. It helps us recuperate, build muscle, and enhance our metabolism.

Protein is what’s known as a “high-thermic” food, meaning it requires more energy from our bodies to metabolise and digest. It takes the body around 30% of the calories in protein to break it down and digest it. In other words, if weight loss is your goal, eating protein will help you get there.

For instance, 100g of chicken at 165 calories need 50 calories to digest! Protein can burn 100 calories a day, according to some research.

Strong muscles, improved metabolism, and faster recovery are all good for our bodies, especially for women over 50. These are quick ways to get more protein in your diet.

Protein shakes

While definitely not suitable for every meal, a protein shake once or twice a day will ensure you are getting a pure protein hit of at least 20g.

Best of all, there is a protein powder to suit every diet type including whey protein (dairy), plant based protein and soy!

If the taste of protein turns you off, try adding a scoop of protein to a morning smoothie with unsweetened almond milk, blueberries, and a half banana.

Consuming this at breakfast time will help stave off hunger and cravings until lunch time, keeping you (and your tummy) satisfied and on track.

How Much Protein Should I have

Protein Intake per day: How much protein should you eat?

Including a serving of protein with each meal is a great way to boost your intake.

Studies show that including a serve of 20g – 30g of protein with each meal will help boost feelings of fullness and promote muscle mass retention.

3oz of cooked chicken breast constitutes roughly 26g of protein, so that combined with a serve of vegetables and you’re well on your way to hitting your daily nutrient intake.

To help you make healthy food choices, here is a list of protein rich foods and their rough protein portions.

How Much Protein Should I have

Protein as a snack

Snacks can be detrimental to our weight loss goals as we usually crave high sugar, high carb foods to munch on between meals.

Replacing these regular snack foods with protein rich treats will not only help us to feel full and satisfy the snack-itch but will also help contribute to our daily protein needs.

Try scooping a tablespoon of peanut butter on celery or apple slices for a delicious and nutritious snack to keep you going until dinner time.

How Much Protein Should I have

So, How Much Protein A Day Should A Woman Have?

The daily protein intake needed for all of us is going to differ slightly; however, using these tips as a starting point is a great way to navigate the oftentimes murky waters of protein intake.

If you are living an extremely active lifestyle, your protein needs will be higher so it’s important to focus on incorporating some of the tips above.

If you’re living a relatively sedentary lifestyle, aim to include roughly 0.8g a day for every kilo of body weight. No matter your lifestyle, protein is needed to maintain a healthy body.

Remember, if you are not losing weight on your exercise program, and you are unhappy with your progress, look at your protein intake. Then, start experimenting with taking around 30g per meal, three times per day.

Test and record your results and share your progress.

Click here to visit my YouTube Channel

Get a copy of my Free eBook | Guide To Staying Younger Longer

Latest Video

Bird sounds Recorded in my backyard Just for your relaxation : https://youtu.be/cv1xRx2RdTk  Listen to the relaxing birdsong sounds in this video to reduce stress and anxiety. Your key to relaxation and peace of mind! #fabulous50s Bird song sounds for sleeping, waking, white noise, background sounds, calming sounds, high frequency sounds, sounds to reduce stress and anxiety, sounds to work to, sounds to meditate to...Immerse yourself in the healing power of natural Australian bird sounds, recorded in a lush rainforest on the North Coast of New South Wales. This authentic bird chorus, featuring the gentle calls of parrots, doves, kookaburras, and more, taps into our natural instinct for peace and safety, providing a calming ambiance that soothes the mind and body.

Studies reveal that bird songs can help lower cortisol levels, reduce anxiety, and enhance mental well-being by activating the parasympathetic nervous system, which promotes relaxation. Nature sounds, especially birdsong, are widely used in meditation, therapy, and relaxation practices to calm the nervous system, ease stress, and create a sense of grounding and security.

Perfect as background sounds for relaxation, meditation, sleep, study, or work, this nature soundtrack can help you reconnect with the tranquility of the forest. Listening to these gentle bird calls can provide a therapeutic escape from daily life, allowing you to de-stress, boost focus, and lift your mood. Try adding these peaceful sounds to your morning routine, yoga practice, or even use them as a sleep aid to drift off in a state of calm

Bird sounds Recorded in my backyard Just for your relaxation : https://youtu.be/cv1xRx2RdTk Listen to the relaxing birdsong sounds in this video to reduce stress and anxiety. Your key to relaxation and peace of mind! #fabulous50s Bird song sounds for sleeping, waking, white noise, background sounds, calming sounds, high frequency sounds, sounds to reduce stress and anxiety, sounds to work to, sounds to meditate to...Immerse yourself in the healing power of natural Australian bird sounds, recorded in a lush rainforest on the North Coast of New South Wales. This authentic bird chorus, featuring the gentle calls of parrots, doves, kookaburras, and more, taps into our natural instinct for peace and safety, providing a calming ambiance that soothes the mind and body.

Studies reveal that bird songs can help lower cortisol levels, reduce anxiety, and enhance mental well-being by activating the parasympathetic nervous system, which promotes relaxation. Nature sounds, especially birdsong, are widely used in meditation, therapy, and relaxation practices to calm the nervous system, ease stress, and create a sense of grounding and security.

Perfect as background sounds for relaxation, meditation, sleep, study, or work, this nature soundtrack can help you reconnect with the tranquility of the forest. Listening to these gentle bird calls can provide a therapeutic escape from daily life, allowing you to de-stress, boost focus, and lift your mood. Try adding these peaceful sounds to your morning routine, yoga practice, or even use them as a sleep aid to drift off in a state of calm

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLnh1Q2NGdTJYSDVv
fabulous50s 1.9M

I Created a PRESENT to Reduce Your Stress and Anxiety!

fabulous50s November 11th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

Over 50 & Fabulous? Subscribe for empowering content on health, beauty, and more!

Learn how to burn fat and build muscle fast with guided instruction.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

Take the 14 day weightloss challenge

Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

3 Responses

  1. Hi Schellea, I’ve been following you for ages now – I hope you and your family are doing ok.
    I’m just curious about the measurements above. If you are using grams to indicate the protein, why can’t you also use grams for the food? I’m Australian and we use only grams, and kilos. Are you able to also provide the food in grams as well? Or like you did with the almonds and peanut butter, write the approx, eg half a chicken breast? I don’t have scales so I have no idea how much any of that should be.
    Loving your videos!

  2. Because many of us are from the US where Imperial measurements are still in use, and the rest of us are from places where the metric system is used, it might be more universal to indicate portion sizes when possible with phrases like (“approximately 15 almonds”, or “approximately the area of an adult palm of the hand”, or even “a small handful”.

Leave a Reply

Your email address will not be published. Required fields are marked *

Login

Lost Password

Lost your password? Please enter your username or email address. You will receive a link to create a new password via email.

Return To Login

JOIN OUR FABULOUS FAMILY

Don’t Miss Out

How Much Protein Should I have A Day Women Over 50?

We'll keep you posted on all the latest updates on fitness, beauty, women's health, healthy eating and lifestyle.


Subscribe now for exclusive content!

How Much Protein Should I have A Day Women Over 50?