Why Women Need more than 30g protein per meal to stimulate MPS

Why 30 Grams of Protein May Not Be Enough for Women

Declining Estrogen Impacts Muscle Metabolism

Estrogen helps maintain muscle by promoting muscle protein synthesis (MPS) and reducing breakdown.
During peri- and postmenopause, declining estrogen reduces sensitivity to dietary protein, making it harder to maintain and build muscle.

Anabolic Resistance

As we age, muscles become less responsive to protein intake, a phenomenon called anabolic resistance.
Older adults, especially women with lower estrogen levels, need more protein to stimulate MPS compared to younger individuals.

Leucine Threshold in Aging

Leucine, a key amino acid, activates the mTOR pathway, triggering MPS.
While younger adults need ~2.5 grams of leucine per meal (~30g of protein), peri- and postmenopausal women may need 3–4 grams of leucine—equivalent to 40–50g of high-quality protein per meal.

Protein Needs for Optimal MPS

To hit this leucine threshold, prioritize animal-based proteins like whey, eggs, and lean meats, which are rich in leucine and more effective than plant-based options.

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Prioritize High-Quality Protein Intake

Dr. Gabrielle Lyon: Advocates for muscle-centric medicine, emphasizing 1.6–2.2 grams of protein per kg of body weight daily.
Focus on Leucine-Rich Sources:
- Animal-based proteins (e.g., eggs, lean meats, whey protein) are ideal for reaching the 3–4g leucine threshold per meal, critical for stimulating muscle protein synthesis (MPS).
Distribute protein intake evenly across meals (~40–50g per meal for aging women).

️‍♀️ Strength Training Is Non-Negotiable

Dr. Stacy Sims: Recommends lifting heavy weights with a focus on progressive overload (e.g., 3–4 sets of 8–12 reps) to combat anabolic resistance.
Include resistance exercises like squats, deadlifts, and push-ups to target large muscle groups.
Frequency: 2–4 times per week for optimal results.

Time Your Nutrition Strategically

Dr. Sims & Dr. Lyon:
- Pre-workout: Consume 15–20g protein for strength training and 30g carbs for endurance exercise.
- Post-workout: 35–60g high-quality protein within 30–45 minutes, adjusted for age and activity.

‍♀️ Hormonal Support

Dr. Carla DiGirolamo:
- Address hormonal imbalances caused by declining estrogen. Hormone therapy (if appropriate) or nutritional strategies can improve muscle health.
- Phytoestrogens (found in flaxseeds, soy, and legumes) can provide mild support for hormonal balance.

‍♀️ Incorporate HIIT and Cardio

Combine resistance training with short bursts of high-intensity interval training (HIIT) to enhance metabolic health and prevent sarcopenia.

Optimize Micronutrients

Vitamin D & Calcium: Essential for bone and muscle health. Ensure adequate levels through sunlight, supplements, and food sources (e.g., fatty fish, fortified milk).
Magnesium & Omega-3 Fatty Acids: Reduce inflammation and support recovery. Include nuts, seeds, and fish like salmon or mackerel.

️ Focus on Recovery

Dr. Sims highlights the importance of adequate sleep (7–9 hours) for recovery and muscle repair.
Integrate active recovery practices like yoga, foam rolling, and stretching.

Support Gut Health

Butyrate Production: Promote gut health with fiber-rich foods like leafy greens, resistant starches, and fermented products to enhance nutrient absorption.

Avoid Overtraining

Chronic Stress = Muscle Loss: Recognize red flags like fatigue and stagnation. Include rest days and adjust training loads.

✨ Key Takeaway: Maintaining muscle health is a holistic effort involving smart nutrition, strategic training, recovery, and addressing hormonal changes. Aging women can build strength, boost vitality, and thrive with the right plan!

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Strength Training Workouts for Aging Women

These workouts focus on improving muscle health, metabolic efficiency, mitochondrial function, and overall vitality. Tailored for peri- and postmenopausal women, they emphasize progressive overload, multi-joint movements, and recovery to combat anabolic resistance and enhance metabolic health.

Workout Guidelines

Frequency: 3–4 sessions per week with 48 hours between strength training days.
Duration: 45–60 minutes.
Equipment: Dumbbells, resistance bands, kettlebells, barbell (if available), or bodyweight.
Warm-Up:
- 5–10 minutes of dynamic stretching or light cardio (e.g., brisk walking, rowing).
- Focus on activating muscles with movements like bodyweight squats, glute bridges, or resistance band pull-aparts.

️‍♀️ Sample Strength Training Plan

Day 1: Lower Body Strength

Squats (bodyweight, dumbbell, or barbell): 4 sets of 8–10 reps.
Deadlifts (dumbbell or barbell): 4 sets of 8–10 reps.
Step-Ups (using a sturdy bench or step, with dumbbells): 3 sets of 10–12 reps per leg.
Glute Bridges (bodyweight or barbell): 3 sets of 15 reps.
Calf Raises (bodyweight or dumbbells): 3 sets of 15–20 reps.

Finish with:

Plank with Leg Lifts: 3 sets of 30–45 seconds.

Day 2: Upper Body Strength

Push-Ups (modified or full): 3 sets of 8–12 reps.
Bent-Over Rows (dumbbells or barbell): 4 sets of 8–10 reps.
Overhead Press (dumbbells or barbell): 4 sets of 8–10 reps.
Bicep Curls (dumbbells): 3 sets of 10–12 reps.
Tricep Dips (using a bench or chair): 3 sets of 10–12 reps.

Finish with:

Side Plank (each side): 3 sets of 20–30 seconds.

Day 3: Full-Body Strength + Metabolic Boost

Kettlebell Swings: 3 sets of 15 reps.
Goblet Squats (holding a kettlebell or dumbbell): 4 sets of 10 reps.
Romanian Deadlifts (dumbbells or barbell): 4 sets of 10 reps.
Push Press (dumbbells): 3 sets of 8–10 reps.
Renegade Rows (using dumbbells): 3 sets of 10 reps per side.
Burpees (modified as needed): 3 sets of 10 reps.

Day 4: Functional & Core Strength

Farmer’s Carry (holding heavy dumbbells): Walk 30–40 steps, repeat 4 times.
Lunges (forward or reverse with dumbbells): 3 sets of 12 reps per leg.
Pull-Ups or Assisted Pull-Ups: 3 sets of 6–8 reps.
Russian Twists (with a dumbbell or medicine ball): 3 sets of 20 twists (10 per side).
Pallof Press (with a resistance band): 3 sets of 12 reps per side.

Metabolic Conditioning (Optional Add-Ons)

Add these at the end of your workouts or on non-strength training days:

HIIT Circuit:
- 30 seconds work, 15 seconds rest. Repeat 3–4 rounds.
  - Jump Squats
  - Push-Ups
  - Mountain Climbers
  - Dumbbell Snatches
Tabata Intervals:
- 20 seconds work, 10 seconds rest for 4 minutes. Choose one exercise (e.g., kettlebell swings or burpees).

️ Recovery & Active Rest

Include low-intensity activities (e.g., walking, yoga, or Pilates) on rest days to promote mitochondrial recovery.
Sleep & Nutrition:
- Prioritize 7–9 hours of sleep.
- Fuel with high-quality protein (35–50g/meal) and nutrient-dense carbs for recovery.

Consistency and progression are key. Start with lighter weights, focus on form, and gradually increase resistance over time. Incorporate these workouts into your routine to stay strong, resilient, and thriving as you age!

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