I don’t need protein because I don’t do sport…
I don’t need protein because I don’t do sport. Really ?
The idea that you don’t need protein if you don’t engage in sports is a common misconception. Protein is essential for everyone, regardless of physical activity levels, because it supports a wide range of critical bodily functions
Researches highlighting the importance of adequate protein intake for women and men 40+
Preventing Muscle Mass:
Even without exercise, your body continuously breaks down and rebuilds muscle tissue. Protein provides the amino acids necessary for this process. Around age 40 starts also sarcopenia ( muscle loss ) and protein helps preventing muscles in this way.
Tissue Repair and Growth:
Protein is required for repairing tissues, producing enzymes, hormones, and supporting your immune system. It’s critical for recovery from injuries or illnesses.
Preventing Weakness and Fatigue:
Inadequate protein can lead to muscle weakness and fatigue, making daily tasks like climbing stairs or carrying groceries more difficult.
Bone Health:
Protein supports bone health. Protein works with calcium and vitamin D to maintain bone density, reducing the risk of osteoporosis and fractures, which become more prevalent with age. Low protein intake can increase the risk of osteoporosis and fractures, even if you’re not active.
Weight Management:
Protein helps regulate appetite by keeping you fuller for longer, which can aid in maintaining a healthy weight.
Immune System Support:
Antibodies, which are critical for your immune defense, are made of proteins. Eating enough protein helps your body fight off infections.
How Much Protein is Enough?
new researches shows that 0.8 gram is not enough , see links below
for not active women&men is a good rule 1.0-1.6 gram of protein per kilogram of body weight per day of 25-30 gram/per meal for preservation of muscle mass
for women&men they are active it should be 1.6 - 2.4 protein per kg/bodyweight depending on their activity level
Best Sources of Protein:
Lean meats: chicken, turkey, lean beef.
Fish: salmon, mackerel
Plant-based proteins: Lentils, chickpeas, tofu, tempeh, quinoa, seitan
Dairy: Greek yogurt, cottage cheese, quark
Eggs: High-quality, versatile protein source.
Protein powders: leucine riche Whey or plant-based options
You don’t need to be an athlete to benefit from adequate protein intake. It supports your body's basic functions and protects against the muscle and strength losses associated with aging, illness, or inactivity. Prioritize protein-rich foods in your diet to maintain your health, whether or not you exercise! Incorporating adequate protein into meals, especially after 40, improves physical resilience and long-term health outcomes.
links
https://www.mdpi.com/2072-6643/10/3/360
https://now.tufts.edu/2024/01/17/diets-rich-plant-protein-may-help-women-stay-healthy-they-age
https://www.mdpi.com/2072-6643/8/5/295
https://www.internationalproteinboard.org/post/protein-requirements-for-older-people
https://www.todaysgeriatricmedicine.com/archive/MJ23p22.shtml
short history of menopause
It can be said that targeted research on women during the menopause is still relatively new and there is still a lot to do.
It can be said that targeted research on women during the menopause is still relatively new.
The term menopause first appeared in medical journals in the 18th century. The mainly male medical profession saw a trend that middle-aged women no longer seemed to have menstrual cycles. However, they did not understand what it was and why it was happening. Because it is a pause in the menstrual cycle, they called it "menopause".
In the early 20th century, Sigmund Freund referred to menopause as a neurosis. They saw only the psychological reaction to the loss of fertility and youth. So still no understanding of hormones and the system of female hormones.
In the 1900s, they began to study sex hormones for the first time, mainly testosterone in men and estrogen in women. Then they were able to isolate and synthesize them. This was the birth of the baby pill and hormone replacement therapy.
In the 1990s, scientific debate began about the effects of hormonal changes, particularly in relation to bone health and the cardiovascular system. As a result, in the 1990s, under Dr. JoAann E. Manson - one of the lead researchers at the Women's Health Initiative (WHI), a large long-term study was set up on the health of postmenopausal women. It originally focused on hormone replacement therapies. In addition, the study also provided valuable data on the importance of physical activity.
The results of the WHI study highlight that strength and resistance exercise counteract some of the effects of hormone decline in postmenopausal women. That these can support muscle and bone health. That strength training has a positive effect in reducing the risk of osteoporosis, cardiovascular disease and obesity.
These developments laid the foundation for further research to gain a better understanding of the menopause and ensure better healthcare for women at this stage of life.
Awareness of menopause and strength training is slowly growing. In the UK, initiatives and groups are promoting exercise in the workplace to counteract bone and muscle loss. In the US, organizations and scientists are increasingly promoting strength training as an effective, non-hormonal method of promoting health.
Campaigns are also taking place in Europe that emphasize the role of exercise in managing menopausal symptoms and improving quality of life. Countries such as the Netherlands, Sweden and Germany are increasingly integrating menopause issues into public health policy. Nevertheless, there are major differences in implementation and acceptance.
Despite progress, information and services are often not sufficiently visible.
Many women are unaware of how much strength training can help them manage symptoms such as hot flushes, sleep disorders or mood swings.
Menopause-related topics are often still associated with shame.
There is a gap in knowledge transfer, both among women and among doctors and trainers.
There is still a lot to do, lOve Diana
links:
https://www.nhlbi.nih.gov/science/womens-health-initiative-whi
Why we need resistance training in Menopause
Menopause Doesn’t Mean Slowing Down—It Means Stronger Than Ever!
When our hormones change between 35 and 60, this creates a cascade of false signals in our body that completely change our metabolism. Our body is helpless and says to itself, hey, something is wrong here and tries to counteract with more anti-inflammatory reactions.
This leads to an increase in whole-body inflammation: We are more prone to injury and metabolic disorders. We are more prone to losing muscle mass, so we gain body fat. Our muscles lack estrogen, and with it the ability to draw glucose from the blood and store it. As a result, the muscle cell desperately produces insulin, but doesn't know what to do with it. This increases the risk of diabetes 2. The glucose that is no longer stored in the muscle cell is now stored as body fat. That's why we put on weight, especially on the stomach and this visceral belly fat - that's internal belly fat, the unhealthy fat that wraps itself around the organs and causes inflammation. Because our metabolism works differently, this also leads to cognitive changes and mood disorders. This reduces our ability to withstand stress - it reduces our stress resilience. And finally, we also have a reduction in the stimulus for our bones. So that's one of the reasons why our bones become more postural, bone mineral density decreases. It starts when we lose progesterone. That's how Dr. Stacy Sims lays it out in her course. She is a leading expert in women's health.
In conclusion, the moderate training methods, such as cardio and hypertrophy training, may not provide enough stimulus to improve our bones, muscles and body composition.
We need more. We need something that creates this external stress and supports our body to adapt not only from a skeletal muscle, but also from a metabolic and bone perspective. Just like our hormones used to support these three key parts of our body. And following Dr. Stacy Sims, this is what the combination of HIIT, or SIT with heavy resistance training and plyometrics does.
We need this heavy strength training with low repetitions and heavy weights to get a strong muscle contraction that is activated by the nerves to also stimulate our bones, thus improving bone density. It's about adapting not only the muscle, but also the metabolism and the bones.
In contrast to hypertrophy, which improves the cross-section of individual muscle fibers, strength training promotes the maximum force that the entire muscle generates with a single effort. This is done by the nerve stimulating the muscle to activate as many muscle fibers as possible to produce a large contraction, which is exactly what we need. The whole body works better together and adapts. You become stronger and more robust.
#1 **Strong bones and osteoporosis prevention**
Strength training not only trains the muscles, but also the tendons, cartilage and ligaments. They become thicker and stronger. Strong muscles support the joints and improve balance and coordination, significantly reducing the risk of falling. This provides long-term protection against joint wear (osteoarthritis) and injuries. When the joints become more sensitive during the menopause, strength training reduces pain and promotes joint health,
The tensile and compressive forces during strength training change the internal structure of the bones and thus increase bone density. This not only protects the body from injury, but also prevents bone loss (osteoporosis) in old age.
### 2 **Muscle growth, metabolism and fat loss**
Because the signal in our muscle cells to build muscle mass decreases, our body loses more and more of it (sarcopenia). This slows down the metabolism and promotes weight gain.
Heavy strength training builds muscle mass, which stimulates the metabolism and helps to maintain a healthy weight. More muscle mass increases our calorie consumption, even at rest. We can thus improve our body composition and we have a really good chance of reducing that visceral belly fat.
However, the muscles not only grow, but also work better together. The muscle improves its structure and quality. Your body also becomes more resilient and stable.
Resistance training significantly improves insulin sensitivity, which makes blood sugar management easier and reduces the risk of diseases such as type 2 diabetes. Our muscles are trained to pull more glucose. More muscle mass, more glucose storage.
### 4. **mental health, stress and vasomotor symptoms**
When we do heavy resistance training, we also increase the load on the cardiovascular system. This ensures a better oxygen supply in the vessels, increases our vascular blood flow and this improves our stress resilience and helps with hot flushes. It boosts your well-being, mood and self-confidence.
### 5. **immunological status**
And of course we increase overall endurance, which improves our immunological status as active skeletal muscles are also part of improving our overall immune status and lowers our mortality rate.“
And now? How heavy is heavy?
However, before you can train maximum strength, it is important to build up a base and practise the technique. This takes time because muscles, nerves, tendons and ligaments have to work really well together.
To start with, you can do this with bodyweight exercises and then slowly increase the weight. It is really important to learn the right technique to avoid injuries and to train effectively.
Compound exercises such as the squat, deadlift, bench press, pull up and military press are best suited to strength training. They require a lot of stability and target multiple muscle groups across different joints.
Start with 8-12 repetitions and slowly increase the weight. The last two repetitions of each set should be heavy enough that you can still perform them with good technique. If you can do this super easily, use a heavier weight. If you can still do 8 reps cleanly, then increase it repeatedly until you get to 6 reps with clean technique.
Strength is 0-6 reps with 80+ resistance
You should start by finding a trainer who can show you the correct technique. Also, listen to your body, take breaks and if you are not feeling well, adjust the load. Especially during the menopause, it is important to avoid overloading yourself and to take recovery seriously.
links/ref.
links: https://www.drstacysims.com/blog/harness-the-perimenopause-power-window
https://www.drstacysims.com/blog/how-to-power-your-way-through-menopause
https://link.springer.com/article/10.1186/s11556-019-0217-2
https://www.drstacysims.com/blog/Resistance%20Training%20Is%20Getting%20the%20Respect%20It%20Deserves
https://www.sciencedirect.com/science/article/pii/S0735109723083134#undfig1
Day 412
A boost with a Gingershot
Ginger strengthens the body's defences with potassium, phosphorus and vitamin C, has a pain-relieving and anti-inflammatory effect. It boosts your metabolism and provides an energy boost.
Gingershot
small piece of ginger
2 apples
1 lemon
2 oranges
2 small pieces of fresh turmeric or turmeric powder
pepper & salt
a little water
Cut the organic ginger into small slices, chop the apple. I use everything from the apple. Squeeze the lemon. Orange in small pieces. Salt, pepper and turmeric to taste
Add a little water. Put everything in a blender or mixer and chop. If there is too much pulp, you can filter the juice with a sieve. Then put everything in a screw-top container and store in the fridge for a week.
One small shot per day is enough!
++++++++++++++++++++++++
Gembershot
klein stukje gember
2 appels
1 citroen
2 sinaasappels
2 kleine stukjes verse kurkuma of kurkumapoeder
peper & zout
een beetje water
Snijd de biologische gember in kleine plakjes, hak de appel fijn. Ik gebruik alles van de appel. Pers de citroen uit. Sinaasappel in kleine stukjes. Zout, peper en kurkuma naar smaak.
Voeg een beetje water toe. Doe alles in een blender of mixer en hak fijn. Als er te veel pulp is, kun je het sap filteren met een zeef. Doe alles vervolgens in een potje met schroefdop en bewaar het een week in de koelkast.
Een klein scheutje per dag is voldoende!
++++++++++++++++++++++++++++
Ingwershot
kleines Stück Ingwer
2 Äpfel
1 Zitrone
2 Orangen
2 kleine Stücke frischen Kurkuma oder Kurkuma-Pulver
Pfeffer & Salz
ein wenig Wasser
Bio Ingwer in kleine Scheiben schneiden , Apfel zerkleinern. Ich nutze alles vom Apfel. Zitrone pressen. Orange in kleine Stücke. Salz, Pfeffer und Kurkuma nach Belieben
Etwas Wasser dazu. Alles in einen Blender oder Mixer und zerkleinern. Wenn es Dir zuviel Fruchtfleisch ist, dann kannst Du den Saft mit einem Sieb noch filtern. Alles danach in ein verschraubtes Gefäß und für eine Woche ab in den Kühlschrank als Vorrat.
Ein kleiner Shot pro Tag ist ausreichend !
Day 411
Why we need more protein.
Why we need more Protein ? Waarom hebben wij meer eiwitten nodig ? Warum brauchen wir mehr Protein ?
In our early 40s we lose the stimulus in our cells that stimulates muscle growth due to our declining estrogen levels. To fill this gap, our body needs more protein. Of course, building muscle means strength training, but that's only half the story. To truly build skeletal muscle, it's important to consume enough protein, which provides the amino acids to prompt your body to start muscle protein synthesis or increase the process of repairing muscle tissue and building new muscle.
Research also shows that a higher protein intake helps to maintain muscle mass when we want to lose weight, increases satiety and helps to change our body composition. https://pubmed.ncbi.nlm.nih.gov/18752682/
According to Dr. Stacy Sims premenopausal active women need at least 1.6-1.8 gr/kg protein/body weight. From the menopause onwards, it is more like 2.2 to 2.4 grams/kg.
Timing is very important here. The body responds best to an even distribution of protein throughout the day. This means 30-40 grams per meal, 15 grams per snack and 35-40 grams of high-quality protein within 30 to 45 minutes after training. This extends our anabolic window to 24 hours.
protein rich foods are, for instance
Broccoli/Cauliflouwer/Spinat
Peanutbutter
Oatmeal
Quark/cottage cheese/greek yoghurt
Sliced cheese, cream cheese
Almonds/Walnuts/Peanuts
Eggswhite
Beans/edamame/chickpeas 15 gr/
Salmon/shrimps/tuna
Chicken/beef/turkey
Milk/soymilk
Humus
Avocado
Tempeh, Tofu, Seithan
Hanf, Chiasamen
Your protein powder should have a high biological value, with an amino acid profile that is as complete as possible and with at least 2.7 grams of leucine. The way in which the amino acids are absorbed by the body is determined by the biological value
Leucine not only supports muscle building but also the neurotransmitters, which are the chemical messengers that transmit stimuli between muscles. And this help us to control our stress better. The protein content per 100 grams should be at least 90%.
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Met begin 40, verliezen we de prikkel in de cellen die de spiergroei stimuleert door de afname van oestrogeen. Om dit gat op te vullen, heeft ons lichaam meer eiwitten nodig. Spieren opbouwen betekent natuurlijk krachttraining, maar dat is maar de helft van het verhaal. Om echt spieren op te bouwen, is het belangrijk om voldoende eiwitten te eten. Dit levert de aminozuren die je lichaam aanzetten tot de spiereiwitsynthese of het herstel van spierweefsel en de opbouw van nieuwe spieren. Onderzoek toont ook aan dat een hogere eiwitinname helpt om spieren te behouden wanneer we willen afvallen, het verzadigingsgevoel vergroot en ons helpt om onze lichaamssamenstelling te veranderen.https://pubmed.ncbi.nlm.nih.gov/18752682/
Volgens Dr. Stacy Sims hebben actieve vrouwen onder de 40 minstens 1,6-1,8 gram/kg eiwit nodig. Vanaf de menopauze is dat eerder 2,2 tot 2,4 g/kg.
Timing is hier erg belangrijk. Het lichaam reageert het best op eiwitten die gelijkmatig over de dag verdeeld zijn.
Dus 30-40 g per maaltijd, 15 g per tussendoortje en 35-40 g eiwit binnen 30-45 minuten na de training. Dit verlengt ons anabole venster tot 24 uur. ( zie bovendien de vorbeelden voor eiwitrijke voeding )
Je eiwitpoeder moet een zo compleet mogelijk aminozuurprofiel hebben, met ten minste 2,7 gr. leucine. Het eiwitgehalte per 100 gram moet minstens 90% zijn. Leucine ondersteunt niet alleen de spieropbouw, maar ook de neurotransmitters. Dit zijn chemische boodschappers die prikkels doorgeven tussen de zenuwen en ons helpen om stress beter onder controle te houden.
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Anfang 40 verlieren wir durch das sinkende Östrogen den Reiz in den Zellen, der Muskelwachstum stimuliert. Um diese Lücke zu füllen benötigt unser Körper mehr Protein. Muskelaufbau bedeutet natürlich Krafttraining, aber das ist nur die halbe Wahrheit.
Um wirklich Muskeln aufzubauen, ist es wichtig, genügend Protein zu essen. Das liefert die Aminosäuren, die Deinen Körper auffordern, die Muskelproteinsynthese zu starten oder Muskelgewebe zu reparieren und neue Muskeln aufzubauen.
Die Forschung zeigt auch, dass eine höhere Proteinaufnahme hilft, Muskeln zu erhalten, wenn wir abnehmen wollen, das Sättigungsgefühl steigert und uns hilft unsere Körperzusammensetzung zu ändern. .https://pubmed.ncbi.nlm.nih.gov/18752682/
Aktive Frauen in der Prämenopause benötigen mind, 1,6-1,8 gr/kg Protein. Ab der Wechseljahre sind es eher 2,2 bis 2,4 gr/kg.
Dabei ist das Timing super wichtig. Der Körper reagiert am Besten auf gleichmäßig Protein über den Tag. Das heißt 30-40 gr/pro Mahlzeit, 15 gr /pro Snack und 35-40 gr. Protein innerhalb von 30 -45 min nach dem Training. Das erweitert unserer anaboles Fenster auf 24 h. Beispiele für proteinreiche Lebensmitte findest Du oben ( nicht vollständig )
Dein Proteinpulver sollte ein möglichst vollständiges Aminosäurenprofil, mit mind. 2,7 gr. Leucin haben. Der Proteingehalt /100 gr. sollte bei mind. 90% liegen. Leucin unterstützt nicht nur den Muskelaufbau sondern auch die Neurotransmitter,. Das sind chem. Botenstoffe, die Reize zwischen den Nerven weiterleiten und uns helfen Stress besser zu kontrollieren.
