I don’t need protein because I don’t do sport…
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