Nutrition and excertice with women in mind

[Anonymous]

https://www.cnn.com/2024/05/02/health/women-fitness-training-nutrition-wellness/index.html

Great interview with a Dr. Stacy Sims, a researcher from New Zealand. For aging women especially, 1 gram of protein per pound of weight per day, resistance training coupled with HIT training are super important.

Not sure how I can achieve 135 grams of protein per day but I'll try.

[Anonymous]

I can get 135 grams of protein, but not sure I can do it and keep calories at a weight management level.

[Anonymous]

Anonymous wrote:I can get 135 grams of protein, but not sure I can do it and keep calories at a weight management level.

Exactly. protein is calories.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I can get 135 grams of protein, but not sure I can do it and keep calories at a weight management level.

Exactly. protein is calories.

Lean meats, yogurt, eggs, veggies, beans. I’m getting 150-160 on these alone. the lean meats, especially, are not high cal.

[Anonymous]

Becoming obsessed with legumes helped me achieve this. Chickpeas (lemon and dill and olive oil) and lentils (cooked as dhal). Extremely high in protein and low in calories.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I can get 135 grams of protein, but not sure I can do it and keep calories at a weight management level.

Exactly. protein is calories.

Lean meats, yogurt, eggs, veggies, beans. I’m getting 150-160 on these alone. the lean meats, especially, are not high cal.

Can you tell me what you eat in a day? I would love to copy you.

[Anonymous]

I think it's unhealthy to count your nutrients in this way.

I'd just aim for a protein-rich diet and try to default to protein heavy foods and pay attention to the consumption of simple carbs which tend to fill you up without giving your body the strength-building energy it needs.

And then focus on exercise, especially for strength.

Get obsessive about whether you are consuming exactly 135 grams of protein a day sounds stressful and like a recipe for food obsession.

[Anonymous]

Drink a protein shake. 50g of protein, 260cal.
https://www.drivennutrition.net/products/2lb-vegan-protein

For a snack, a protein bar. 21g of protein, 180 cal.
https://www.pureprotein.com/products/chocolate-deluxe-protein-bars

I get the rest from regular eating, but one shake and one bar per day definitely helps.

[Anonymous]

Anonymous wrote:I think it's unhealthy to count your nutrients in this way.

I'd just aim for a protein-rich diet and try to default to protein heavy foods and pay attention to the consumption of simple carbs which tend to fill you up without giving your body the strength-building energy it needs.

And then focus on exercise, especially for strength.

Get obsessive about whether you are consuming exactly 135 grams of protein a day sounds stressful and like a recipe for food obsession.

Agree to disagree. It's unhealthy to not pay attention to what you are eating and to not be intentional about it. I'm not suggesting that anyone obsessively get to 135 grams of protein, but science shows that we need more protein as we age to stay healthy. Nothing wrong with paying attention to how much you're consuming.