Protein is an essential part of any well-balanced, healthy eating plan and an important source of energy for everyone. Consuming protein can help keep your body functioning properly and help you maintain a healthy energy level throughout the day. Protein is essential for all women, and it’s vitally important as we age. A protein shake can have many benefits for women as it’s an easy and convenient way to help you towards your daily protein target. If your days are full to the brim with things to do, or you want to get most of your protein from plants, a shake is an excellent choice. Plenish protein shakes offer many benefits for women as they are 100% natural and filled with high-quality organic plant-based ingredients. Here are six reasons why women need to hit their recommended daily protein intake:
1. Protein helps you stay fit as you age
As women age, they start to experience a loss of muscle mass naturally. It starts to decline by about 3-8% per decade as soon as we hit 30, and by the time women are near 80 years, they may have lost as much as half of their skeletal muscle mass. This doesn’t mean that there is nothing that can be done to change this as we age. Eating an adequate amount of protein can help you maintain muscle mass and helps if you decide to do strength training to combat the loss. Protein provides the amino acids your body needs to build and repair muscle. The Reference Nutrient Intake for protein for adults is 0.75g protein per kg body weight per day. So, for example, if you weigh 65kg, that would be 48.75 grams of protein per day. A Plenish Protein Shake has around 11g of plant-based protein in each 250ml serving. So it will give you a good start towards your daily target. If you grab a shake in the morning, it gives you a little extra time to get that weight training in too.
2. Can reduce cravings and hunger.
Several well-run studies have examined the effects of higher protein diets on satiety. The evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content is quite convincing. Protein shakes are full of healthful plant-based protein sources like sunflower seeds and nuts. So starting your day with a protein shake could help curb your appetite later on and stop you from reaching for unhealthy snacks. Getting a burst of protein in a shake also gives you the advantage of getting lots of protein from healthy plants.
3. Strengthens bone, hair, skin and nails
Protein is found throughout the body, and as well as being in our muscles, it’s also in our bone, skin, hair and nails. Our hair needs protein to stay healthy, and a lack of protein has been linked to hair loss. Incorporating essential vitamins, healthy fats and proteins into your daily diet are critical for healthy hair growth and healthy skin and nails. Women also suffer from bone loss as they age – protein is a key nutrient for bone health, and many studies point to a positive effect of high protein intake on bone mineral density or content.
4. Reduces blood pressure
Eating a wider variety of proteins may help to reduce blood pressure. The research published in Hypertension found a significantly lower risk of new-onset hypertension in those that ate a higher variety score of protein sources. Those who ate four or more protein sources a week had a 66% lower risk of developing high blood pressure than those who had two or fewer protein sources a week. Adding a protein shake to your daily diet can increase the variety of protein sources you are eating.
5. Delay or Reduce the Effects of Menopause
The correlation between diet and age at natural menopause has not been extensively studied, but some studies suggest that protein intake and a high intake of total calories, including fruits and vegetables, can delay menopause. Perimenopause and menopause are key times in a women’s life where due to hormonal shifts, body composition can change drastically. It can be beneficial to delay menopause as you keep the protective benefits of estrogen for longer. Menopause causes changes in muscle mass and strength. Eating adequate protein can help to prevent this.
Protein shakes are a good plant-based source of protein. Spreading protein throughout the day may also help the body digest and utilise it better, and a protein shake can be a good way to start the day as a breakfast or as a healthy snack if you need energy on the go in between meals. The Plenish Cleanse +Protein in Parnership with Form Nutrition adds 60g of protein to your diet each day, and boosts your overall nutrition with our cold-pressed, vegetable rich juices.