Protein.
You might envision die-hard gym bros or chugging raw eggs when thinking about high-protein diets.
But protein isn't just for gym rats or athletes.
It's a must-have for everyone, especially as we age.
As we age, our bodies need a little extra help to stay strong and healthy. One of the best ways to do this is by eating more protein. Protein is like a building block for our muscles, bones, and skin. It helps us stay energetic and active. Our bodies can weaken without enough protein, making it harder to enjoy everyday activities.
For HR and wellness professionals, understanding the importance of protein and promoting its benefits can significantly impact the overall health and productivity of employees.
Ready to explore why getting enough protein is a game-changer? Read on.
The Power of Protein
Proteins are complex molecules that play a crucial role in supporting various bodily functions. They are made up of amino acids, which serve as the body's chemical "building blocks" for different processes.
1. Keeps Muscles Strong
As we age, our muscles can get weaker. Eating enough protein helps keep our muscles strong and healthy. Strong muscles make it easier to do everyday activities like walking, lifting things, and playing with grandkids.
2. Boosts Energy Levels
Protein gives us energy. It also helps us stay awake and focused throughout the day, which is especially important for staying active and enjoying life.
3. Helps with Weight Management
Eating protein can help us feel full for longer. This means we might not feel as hungry between meals and can avoid overeating. It can help maintain a healthy weight, which is good for our overall health.
4. Supports Bone Health
Protein is essential for our bones, too. As we get older, our bones can become weaker. Eating enough protein helps keep our bones strong and reduces the risk of fractures and injuries.
How Much Protein Should I Eat?
The research on the optimal amount of protein for good health is ongoing, but how much protein you have per day depends on your health goals and weight. There’s no magic number*, but here is a helpful outline based on desired outcomes:
- Average person: Recommended intake is about 0.8 grams per kilogram for most adults.
- Build muscle: The recommended intake is 1-1.5 grams per kilogram.
- Weight loss: Recommended intake is 1-1.2 grams per kilogram.
Based on weight, a person weighing 150 pounds should aim for a recommended protein intake of about 55 grams per day. If you’re looking to build muscle, target 69-102 grams of protein daily. For weight loss, aim for 68-82 grams of protein per day. It's best to split your daily protein intake between your meals.
As we age, getting enough protein becomes more important. That's because we naturally lose muscle, starting in our 30s and speeding up each decade after that. This loss of muscle and strength is called sarcopenia. Protein-rich diets help stabilize blood sugar and energy levels, which can help manage perimenopause and menopause symptoms.
How to Get More Protein
Getting more protein doesn't have to be complicated. Here are some easy tips:
1. Start Your Day Right
Begin your day with a breakfast with at least 30 grams of protein. Here are some ideas:
- Avocado Toast: Whole-wheat toast + 1/4 avocado + 3 oz smoked salmon + fried egg
- Greek Yogurt: Enjoy a bowl of Greek yogurt (1 cup 2% plain) + 1 ounce sliced almonds + 1/2 cup raspberries
- Protein Shake: Make a shake with protein powder, milk, and your favorite fruits.
- Breakfast Burrito: Whole-wheat tortilla + 1 egg + 2 egg whites + 1/4 cup black beans + 1/4 cup shredded cheese + 3 slices of tomato
2. Choose Protein-Rich Snacks
Snacks can also be a great way to get more protein. Here are some options:
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds are tasty and full of protein.
- Cheese: A piece of cheese is a quick and easy protein snack.
- Hummus and Veggies: Dip some carrot sticks or bell peppers in hummus.
- Edamame: Ditch the chips and try roasted edamame.
- Cottage Cheese: For a delightful sweet treat, mix in your preferred fruits (peaches, strawberries, and blueberries are ideal) and drizzle with a touch of honey.
3. Add Protein to Meals
Make sure your lunch and dinner include good sources of protein. Here are some ideas:
- Chicken or Turkey: Add grilled chicken or turkey to your salad or sandwich.
- Fish: Try having fish like salmon or tuna a couple of times a week.
- Beans and Lentils: These are great in soups, stews, and salads.
4. Don’t Forget Plant-Based Proteins
If you prefer plant-based foods, there are plenty of options:
- Tofu and Tempeh: These are great in stir-fries and salads.
- Quinoa: This grain is high in protein and can be used in many dishes.
- Beans and Chickpeas: These can be added to soups, salads, and main dishes.
Protein at Work
As wellness leaders, you have the unique opportunity to influence and support your employees' habits. Here are some ways you can encourage more protein consumption in the workplace:
1. Provide Protein Snack Stations
Set up protein snack stations in common areas around the office, stocked with nuts, seeds, cheese, yogurt, and other protein-rich options. This can encourage employees to reach for nutritious snacks throughout the day, helping them meet their protein requirements.
2. Host Protein Challenges
Create fun challenges or competitions within the workplace that encourage employees to incorporate more protein into their diets. This could include a "protein-packed snack challenge" or a "protein-rich recipe contest" to engage employees and promote a balanced diet.
3. Organize Healthy Cooking Classes
Host cooking classes or workshops that focus on preparing protein-rich meals. This can be a fun and interactive way to educate employees about the benefits of protein and how to incorporate it into their diets.
4. Share Educational Materials
Distribute newsletters, emails, or posters highlighting protein's importance and providing simple recipes. You can also include tips on how to balance meals with adequate protein.
5. Promote Protein-Packed Lunches
Share easy-to-make recipes and meal prep ideas to encourage employees to bring protein-rich lunches. You could even start a lunch club where employees share their favorite protein-packed dishes.
6. Collaborate with Cafeterias and Caterers
If your workplace has a cafeteria or uses catering services, work with them to include more high-protein options on the menu. This can make it easier for them to choose healthy protein sources during lunchtime, promoting a culture of wellness in the workplace.
7. Conduct Lunch and Learns
Organize educational sessions during lunch breaks where employees can learn about the importance of protein and how to incorporate it into their daily meals. This interactive approach can help increase awareness and motivate individuals to make healthier choices.
By promoting protein consumption in the workplace, you can help employees improve their overall health and well-being. A protein-rich diet supports physical health, boosts energy levels, enhances productivity, and fosters a positive work environment. As a wellness leader, your efforts can make a significant impact on the health and happiness of your team.
Take Action Today
As we get older, it's super important to focus on getting enough protein to keep our bodies healthy. Protein helps us keep our muscles strong, gives us lots of energy, and keeps our bones healthy. Our bodies change naturally as we age, and protein-rich foods can really help support our muscles, bones, and overall well-being. This can make a big difference in how we feel every day and can help us live longer happier lives. So, whether you're in your 30s or older, prioritizing protein can help you stay healthy and strong!
*It's important to keep in mind that nutrition is not one-size-fits-all, and recommendations will vary based on activity level, health goals (such as weight loss or weight gain), age, body composition, and other factors. Make sure to consult your healthcare provider for guidance on your protein needs.
