Shrink Your Waistline: The Surprising Nutrient Women Over 30 Are Missing
December 11, 2024 | by emily | Posted in healthy eating
As women age, especially after the age of 30, the body begins to undergo some significant changes. While these changes are natural, they don’t necessarily have to mean a decline in health, fitness, or physical appearance. One of the most important factors that can influence how the body transforms during this period is muscle mass.
Unfortunately, after the age of 30, women begin to lose muscle at a rate of about 3-8% per decade. At the same time, the body tends to store more fat, especially around the abdominal region. This gradual loss of muscle and increase in fat can leave women feeling frustrated or powerless, but there’s good news: the key to maintaining muscle mass—and even building more—lies in your diet, particularly in protein intake.
In this article, we’ll dive into why women start losing muscle after 30, and how you can combat this with a simple yet powerful strategy: eating 40 grams of protein at each meal.
Why Do Women Lose Muscle After 30?
As women age, several hormonal changes take place that can affect body composition. One of the most notable is the decrease in estrogen levels, which can contribute to an increase in body fat and a decrease in lean muscle mass. Additionally, there’s a gradual slowing down of metabolism, which can make it easier to gain weight and harder to maintain muscle.
This shift is compounded by lifestyle factors such as stress, lack of physical activity, and inadequate nutrition. Muscle is not something that can be easily maintained or built without proper stimulus—mainly through strength training and a diet that supports muscle repair and growth. Unfortunately, many women don’t eat enough protein to stimulate this muscle growth, especially as they get older.
The Role of Protein in Maintaining Muscle Mass
Protein is the building block of muscle. To put it simply, without sufficient protein intake, muscle mass will naturally decline over time. To counteract muscle loss, the body needs to be consistently supplied with enough protein to trigger muscle protein synthesis (MPS)—the process by which new muscle tissue is created.
One way to stimulate muscle protein synthesis is through a process called mTOR (mechanistic target of rapamycin). mTOR is a key regulator of cell growth, and it plays a crucial role in muscle building. When you consume protein, especially high-quality protein sources, it activates mTOR, signaling to your body that it’s time to repair, build, and strengthen muscle fibers.
Why 40 Grams of Protein, 3 Times a Day?
To maintain and build muscle, it’s not enough to just get in some protein here and there. Research suggests that spreading your protein intake throughout the day—specifically eating around 30-40 grams of protein at each meal—is the most effective way to maximise mTOR activation and ensure muscle growth. Here’s why:
Consistent mTOR Stimulation: When you consume 40 grams of protein at each meal, it triggers mTOR to initiate muscle protein synthesis at three different points in the day. This means your body is in a constant state of muscle-building activity, which is key to preventing muscle loss and promoting lean muscle growth.
Balanced Nutrition: Eating protein-rich meals throughout the day helps to balance your blood sugar, stabilise hunger, and support energy levels. This makes it easier to maintain a healthy weight and avoid the inevitable fat accumulation that often happens as we age.
Increased Lean Muscle Mass: With consistent protein intake, your body has the nutrients it needs to repair muscle fibers and grow lean muscle. Lean muscle helps boost metabolism, which in turn helps you burn more calories even at rest.
How to Get 40 Grams of Protein
So how do you get 40 grams of protein at each meal? The answer is simple: choose high-quality, protein-dense foods. Here are some ideas for each meal:
160 grams of lamb steak = 40 grams of protein
308 grams of eggs (5 jumbo eggs) = 40 grams of protein
154 grams of beef steak = 40 grams of protein
167 grams of chicken thigh (cooked) = 40 grams of protein
Don’t Forget Strength Training!
While eating enough protein is crucial for maintaining muscle mass, it’s equally important to incorporate strength training into your routine. Resistance exercises like weightlifting, bodyweight exercises, or yoga help stimulate muscle growth, ensuring that the protein you consume is put to good use.
Aim to strength-train at least 2-3 times a week, focusing on compound movements (squats, lunges, push-ups, and deadlifts) that work multiple muscle groups. Over time, you’ll notice that you feel stronger, leaner, and more energised.
Final Thoughts
Aging doesn’t have to mean losing muscle and gaining fat. By fueling your body with adequate protein—40 grams at each meal, three times a day—and incorporating regular strength training, you can not only maintain muscle mass, but actively build more, resulting in a leaner, stronger body as you age.
The combination of proper nutrition, consistent protein intake, and resistance training will set you up for lasting health and vitality, helping you feel your best at every stage of life.
Remember: your body is capable of amazing things. So, eat yourself strong and lean—and enjoy the powerful benefits of taking control of your muscle health!
Emily x
