You NEED ProteinDid you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours? For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals. Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime. If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. Don't worry, I've explored that myth, too. Collagen is often promoted as a beauty product by the supplement industry for being good for your hair, nails and skin. Those claims are bullshit. However, collagen supplementation absolutely does have health benefits that have been rigorously explored by an actual scientific community. Here are some of them summarized by Dr. Stacy Sims in her blog, "Should Women Take Collagen Supplements?" Collagen supplementation has some solid research supporting its use. A 2022 research review published in Current Opinion in Clinical Nutrition and Metabolic Care reported that, when paired with resistance training, collagen peptide supplementation may help promote connective tissue recovery, decrease pain, and improve strength and body composition. Similarly, another 2022 systematic review of 19 studies reported that the use of collagen-derived peptides has promising clinical implications for the prevention and treatment of tendinopathy (though more research is needed). I drink unflavored collagen peptides in my coffee every morning. I don't notice any difference in my hair, nails or skin, but I do notice how much easier it is to get my 155g of necessary protein.
Collagen comes in 3 forms, types I, II and III. Type II is associated with joint cartilage and types I & III with skin, tendons and ligaments. Collagen is an animal product and there are no vegan forms of collagen peptides (no matter how much those supplement companies want to sell them to you). However, you can find vegan collagen boosters that might help boost your own natural production. As always, the best way to get your necessary protein is to eat it directly from the source. We are lucky in Montana because we have access to meat that is raised on small sustainable ranches and farms. Two of my favorite sources are from TSCF alumni. Farm 51 features delicious goat meat that is pastured just 1.5 miles west of the gym. Gallatin Grassfed features 100% grass-fed and grass-finished regneratively raised beef right here in Bozeman! Do you have a favorite local farm where you get your food? Share in the comments.
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