Protein – one of the most missed macro nutrients of all.  “Everyone is individual, but having a quarter of your plate with protein is a good start.  Protein is the very building block of our body.  If we don’t eat enough our body may steal from muscle or bone. As a result, we can feel tired and our bodies, skin and hair can suffer” Marie also explained how many sources of protein also provide minerals such as zinc and iron, great at helping to build enzymes such as digestive enzymes needed to break down food, or others that help our liver do its job. The liver is so important for the metabolic pathway and if it isn’t working well it can unsettle the hormonal balance.

Previously 0.8g per kg was the amount suggested, but as we grow older between 1.2g and 1.6g per KG is a good amount to aim for daily, especially if you’re someone who enjoys exercise.  Dr Stacey Sims, an absolute oracle on exercise and nutrition for the perimenopausal women, states that refuelling within 30 minutes of relatively intense exercise is your key refuelling window, essential for recovery and for building muscle and bone. I now use Juspy protein powder.  It’s not cheap but it  has lots of extra good stuff in it such as iron, zinc and vitamin c. And it is delicious!

Gram for gram meat and fish protein will be more dense than plant protein so if you eat plant based ensuring that you get enough and cover all the essentials can be tricky, but not impossible.  “The 12 essential amino acids in protein can all be found in meat, but in plant based foods mainly you do need to combine, so planning is essential”

So this week think about the protein on your plate.  If you have toast and tea for breakfast add an egg. Not only will you be nourishing your body, but it can help you to feel fuller for longer and may avoid the energy slump you usually experience.  

Marie will be talking to us as part of the Resilience Course, starting in January.  Limited places so get your name on the waiting list now.