I was recently chatting with a friend about macros (carbs, fats, proteins) & he mentioned something he had recently heard. Basically, it was the idea that there are two groups of people at highest risk for not getting enough protein – young kids & older females. Although I can’t back this up with any numbers, I would say that I have to agree…especially with the older female group. All I have to do is think about my mom’s eating habits & then wonder if indeed she is getting enough. So here’s my question to you? Are you getting enough protein?
If you’ve paid attention to how some older women eat, you may not be surprised that they’re potentially low on protein. Some have gained weight & are trying to lose a few pounds by limiting their food intake. Some are still stuck in the low- to no-fat craze of the 1980’s. Some get increasingly sedentary which then decreases their appetite & desire to eat. Others find that they are simply tired of doing meal prep/cooking & so they opt for easier, faster, more convenient food options.
Macro Challenges
Let’s face it. Eating well-balanced, healthful meals that meet daily macro needs can be challenging. First, you have to know how much of each macro you need to eat. (For more info on daily macro amounts, read dietician Erin Green’s article – “Staying Well-Fueled for Training & Life”.) Second, you have to translate all those numbers (percentages & grams) into actual food amounts.
Personally, I have found protein to be the most difficult macro to manage. And guess what? I’m in that “older female” group who was raised on the low- to no-fat craze. During my adult years I’ve done:
- Pritikan diet
- 100% vegetarian
- Lots of veggies + white meat chicken + seafood
- Lots of veggies + white meat chicken + seafood + red meat 1x per month
- Lots of veggies + chicken + seafood + red meat + eggs (This is where I currently am, BTW.)
And based on these various eating patterns, I can safely say that I have been very low on protein for much of my adult life. I’ve only eaten enough protein as of the last 1-2 yrs. All those other years…not even close to enough.
Getting Enough Protein
The protein rec’s span a wide range – 1.2 – 2.4 g/kg/day. (To figure out your kg weight, divide your lbs weight by 2.2.) If you’re an endurance athlete, you’ll need to be in the middle of the range. As you get older (both men & women), you’ll need to move to the higher side of the range. And if you’re a female endurance athlete in menopause transition and/or post menopause, you’ll want to be on the high side of that range.
For me, I’m trying to get about 140 g per day. In food terms, here’s what that looks like:
- 3 eggs – 19 g
- 2 scoops Protein Powder – 48 g
- 4 oz pork chop – 33 g
- 4 oz shrimp – 26 g
- 1/4 c almonds – 7 g
- 1/4 c cottage cheese – 6 g
My advice is this. Log all of your food for 1 week into something like My Fitness Pal. You’ll very quickly see how your macros line out. And then…you can decide what to do! I would take a guess that…for many of you…you’ll get to eat more!! How awesome is that??!
Happy training & eating!!
If you have questions, please feel free to book a free 30-min Consult with me and/or reach out to Erin Green via email.