Q: I have seen several affirmations on the Internet that eating many proteins is important for women in perimenopause and later. That’s true?
In an Instagram publication aimed at 1.3 million followers, Vonda Wright, Orlando sports orthopedic surgeon, Florida, describes how it consumes at least 130 grams of Proteins A day. Among its usual meals are egg whites, protein shakes, beef sticks and several large rations of meat.
In social networks, Wright encourages medium -sized women to eat many proteins, often recommending them to consume up to a gram of protein for every 450 grams of “ideal” body weight, or the weight they aspire to.
That is a lot More protein recommended by federal guidelines and most nutrition experts. In an interview with the Times, Wright said that this amount can help women stay strong and prevent problems such as hip fractures as they age. Are you right? We have asked opinions to scientists and dietitians.
How many proteins do median women need?
When Women approach menopause “A process that usually starts at 40,” their bodies normally change, said Annina Burns, a dietitian from the National Health Institutes, who has a doctorate in public health. They usually gain weight, especially in the middle zone, for example; And that is related to certain health risks, such as cardiovascular diseases and type 2 diabetes, Burns said.
At the same time, women often lose bone and muscle, which increases their risk of osteoporosis, fractures and fragilitysaid Burns. Consuming enough proteins, especially if combined with strength training, can help avoid these changes, he added.
Federal health experts recommend that adults consume at least 0.36 grams of proteins for every 450 grams of body weight per day. For a 68 kilos woman, this translates into 54 grams of protein, an easy goal to reach with a cup of a cup cooked lentils and a chicken breast of about 127 grams.
But Burns and other experts said that middle -aged women may want to consider greater consumption – among 25 and 50 percent more than the federal recommendation – to mitigate some of the changes associated with menopause and aging.
Some convincing investigations, although limited, suggest, for example, that postmenopausal women who consume this amount are less likely to become fragile or fracture bones over timecompared to those who consume less protein.
Eating more proteins can also help women who are traveling to menopause to gain less weight, partly keeping them satiated, said Katherine Black, associate professor of human nutrition at the University of Otago in New Zealand. If you are losing weight actively, follow a diet richer in protein – especially together with strength training – can also help prevent you from losing too much muscle, he added.
For women who are very active, there are some evidence that consuming even more proteins – until twice the federal recommendation – can lead to very light increases of muscle mass and strength, said Stuart Phillips, a professor of kinesiology at the McMaster University of Ontario in Canada.
But, would it be even better to consume up to a gram of protein for every 450 grams of body weight, that is, almost three times the federal recommendation, as Wright and many influences in social networks affirm? Phillips and other experts said there was no evidence of that. When studies were asked to support this recommendation, Wright did not facilitate them.
He said he recommended this amount in part because his patients found it easy to calculate and remember it.
Do you consume enough protein?
The majority of women in the United States often exceed the federal recommendation of proteins, But between 10 and 25 percent of women between 31 and 70 years of age do not.
To make sure you eat enough, you can calculate the amount you need and track your meals for a few days, using paper and pencil or an application like MyfitnessPal.
If you are falling short, consider where you could add more. Many women do not eat enough protein at breakfast, for example, said Elizabeth Ward, dietitian from Reading, Massachusetts, and book co -author The Menopause Diet Plan. During the morning hurry, they may eat something easy, such as roasted bread, which may not contain many proteins, he said. On the other hand, a cup of Greek yogurt offers 25 grams.
It is also useful to give priority to lunch proteins. Incorporates food -rich foods such as beans, canned tuna and chicken breasts. And do not forget the tente -rich snacks, such as cottage cheese or roasted editions, Ward said.
However, eating well during this stage of life is not just a matter of protein, said Burns. Follow a balanced style diet Mediterranean Including fruit, vegetables, whole grains, lean protein sources and healthy fats can help you reduce the risk of suffering from various conditions, such as cardiovascular diseases, type 2 diabetes and cancer, he said.
If you are worried about the loss of muscle and bone mass as you aged, Phillips said, the most important thing is to incorporate regular strength training. “That makes the base of the cake,” he said, “and the protein is this thin layer of glaze that carries.”