Protein rich plate with chicken, eggs and veggies

Is Protein Good for Fatigue? How much protein should I eat?

In this blog post you will learn what protein is and why protein is good for fatigue. 

You will also learn why middle-aged women need more protein and how much protein to eat in a day.  I will also give you good sources of protein including high protein recipes to help you take action.

Feeling tired all of the time can be a form of chronic fatigue or even adrenal fatigue.  

However, as a woman in midlife your hormones have changed and are changing.  This can lead to fatigue which can be a symptom we struggle with during perimenopause, menopause and post menopause. 

When I was in my mid-40’s I remember telling my husband that I felt as if the plug was pulled on me.  If only I had known that how much I ate and what I was eating for protein would make a good difference for me on a daily basis.

So you want to know why protein is good for your fatigue issues but first you need to know what protein is as a macronutrient for your body.

What is Protein?

What is Protein.  Amino Acids text on a black board.  Foods with protein displayed .

Protein is one of three macronutrients vital for human nutrition.  It is a major building block of your muscles, and tissues including your skin, eyes, hair, internal organs and nails.  

In addition, you need protein to make hormones, neurotransmitters, antibodies for a healthy immune system and digestive enzymes. 

Finally, protein is an essential nutrient and is made up of 22 amino acids that your body needs to function properly.

Sources of Protein 

Delicious high protein food chart shows almonds, greek yogurt, milk, chicken breast, cottage cheese and lean beef.

What type of protein should a woman take for fatigue?

Most nutrition and health practitioners agree that protein is critical for health.  I use to think that protein could only come from the animal kingdom but you can also get protein from plants.

When you need extra protein in your meals you can also use a singular protein powder from:

  • hemp, 
  • peas,
  • spirulina,
  • moringa,
  • brown rice
  • or a combination of ingredients containing protein.
8 Easy and Tasty Uses for protein powder.

How much protein is in food?

  • A 3.5 oz chicken breast has 31 g protein.
  • A 3.5 oz can of salmon has 20 g protein.
  • ½ cup cooked beans contain 6-9 g protein.
  • A large egg contains 6 g protein.
  • ¼ cup nuts contains 4-7 g protein.
  • 1 medium baked potato contains 3 g protein
  • How Much Protein do Midlife Women Need in A Day

    The recommended dietary allowance (RDA) for protein is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) of body weight per day for an average healthy adult.

    However, as a woman in midlife which is usually between the ages of 45-65, you will need a higher amount of protein than someone in their 20’s and 30’s.

    Because women of middle-age are experiencing hormonal changes, muscle loss and changes in metabolism, I recommend an increase in your protein consumption for fatigue closer to 1.0 – 1.5 grams of protein per kg. of body weight.

    Furthermore, if you lift weights or use weights in your physical exercise, you should increase protein consumption for muscle repair and growth.  This can be in the range of 1.2 – 2.0 grams of protein per kg of body weight. 

    There is a natural decline in muscle mass for midlife women as we age. Sufficient protein intake supports hormonal production during this phase of life and may help alleviate symptoms of fatigue and digestive distress such as bloating

    Caucasion midlife woman with blonde hair.  Text reads, "Did you know that suffienct protein intake in midlife may help alleviate symptoms of fatigue and digestive distress such as bloating?"

    Studies show there is no risk to your kidneys if they are healthy and you consume normal protein amounts as suggested.

    Your individual needs may go beyond these general recommendations and it is advisable to consult with a healthcare provider for your nutrition requirements such as a holistic nutrition professional or registered dietician.  They  can provide you with a customized meal plan to help you with your protein needs.


    5 Ways Protein is Good for Fatigue in Midlife Women

  • Supports Muscle Mass: Losing muscle mass in midlife can contribute to fatigue and weakness.  Protein is needed to repair and build muscle which can help improve your strength, stamina and reduce fatigue issues.  Energy levels can fluctuate during your midlife years.  Ensuring a good supply of amino acids from protein consumption can support energy production and reduce fatigue issues
  • Improves Brain Health: Adequate protein intake is important for optimal brain function.  Their amino acids are building blocks for neurotransmitters that regulate your mood and cognition.  Eating enough protein may help you combat mental fatigue and reduce brain fog.
  • Promotes Hormone Balance: Protein can help maintain hormonal balance by supporting hormone production and regulation.  This helps alleviate symptoms of fatigue and chronic low energy for midlife women when their hormones are changing.
  • Supports Immune Function: Protein is needed for antibody production and a strong immune system to fight off infection and illness.  Midlife women can support their immune system by consuming enough protein as recommended in this article above.  This can reduce the risk of illness that causes fatigue issues.              

  • Summary:

    To summarize, you have learned that midlife women need more protein than previous years due to hormonal fluctuations and changes in metabolism and muscle mass. 

    You now know what protein is and the different foods that support protein intake. 

    Protein supports your energy, improves brain health, promotes hormone balance, supports muscle mass and immune function so you can have more joy and well being in your life.

    Applying what you have learned is easy when you have the recipes to do so.  Purchase your 7-day  high protein recipe pack to start putting what you have learned into action.

    "Studies show there is no risk to your kidneys if they are healthy and you consume normal protein amounts as suggested,"

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    Additional Recipes

    Waldorf Chicken Salad (from the high protein recipe pack)

    photo of Waldorf Chicken Salad.

    Serves 2 

    Ingredients:

    3.5 oz (100g) chicken, cooked,

    shredded or chopped

    3 celery stalks, chopped

    1 apple, peeled, deseeded,

    chopped

    ¼ cup (40g) raisins

    ¼ cup (30g) walnuts, chopped

    1 tbsp. mayonnaise

    1 tbsp. organic yogurt

    1 tbsp. lemon juice

    3 oz. (90g) mixed salad leaves

    Directions:

    1. Place the chicken, chopped celery and apple, raisins,

    and walnuts in a bowl. Add in the mayonnaise, yogurt

    and lemon juice, season with salt and pepper and mix

    well.

    2. Divide the salad leaves between bowls and top with

    the filling.

    Serve with freshly ground black pepper.

    Baked Chicken Breasts

    Baked Chicken Breasts sliced on a cutting board

    Serves 4

    Ingredients:
    4 boneless skinless chicken breasts

    1 tbsp olive oil
    1 tsp salt
    ½ tsp black pepper
    ½ tsp garlic powder
    ½ tsp paprika

    Directions:

    Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

    Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.

    In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

    Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

    Serve & enjoy!

    Tip: Serve with lots of veggies.

    Grilled Salmon with Dijon Mustard Sauce

    Grilled Salmon with Dijon Mustard Sauce

    Serves 1

    Ingredients:

    5 oz raw salmon filet

    1 tsp lemon juice

    1 tbsp Dijon mustard

    1 tsp extra virgin olive oil

    1 tbsp lemon juice

    1 tbsp fresh dill, chopped (or 2 tsp dried dill)

    Directions:

    1. Preheat grill or oven to 375° F. Pre-cook the asparagus and sweet potato.

    2. Rinse salmon filet with cold water. Squeeze 1 tsp lemon juice over filet and season to taste

    3. To make the sauce, mix mustard, oil, 1 tbsp lemon juice, and dill in a bowl.

    4. Grill the fish on high heat. Pour sauce over fish and serve with steamed broccoli,

    asparagus, and sweet potato or any other vegetables you like.

    Chocolate Peanut Butter Shake  

    Chocolate Peanut Butter Shake with blueberries in a mason jar.

    Serves 2

    Ingredients:

    2 scoops vegan blend protein powder

    1 cup unsweetened almond chocolate milk

    1.5 tsp natural creamy peanut butter

    ¾ cup blueberries

    1 tbsp of chia seeds (whole or ground)

    Directions:

    Combine in blender and blend until smooth

    References

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    This Post Has 4 Comments

    1. Amanda

      Great post! I love that you have some recipes at the end. Your facts and writing were very clear and helpful! This is information I could find helpful for sure!

      1. Luana Flacco

        So glad to hear this was helpful for you. You can always bookmark and come back again. Thanks!

    2. Christine

      Thank you for this great guide and the recipes! I’m excited to try them!

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