This week’s Wellness Newsletter is here.
Hi, I hope you’ve had a lovely weekend.
I’ve been presenting at a fitness convention in Blackpool this weekend, which was amazing if you love group fitness classes you woudl love the annual event in Blackpool.
Today I wanted to talk about protein, especially for menopausal and post-menopausal women. We know how important it is to increase our intake, so here are some simple tips to help you do just that.
Protein: What You Need to Know (And How to Get More of It)
For menopausal and post-menopausal women, protein is a key nutrient, especially if you are exercising regularly. It helps to build and maintain muscle, supports recovery, keeps you fuller for longer and plays an important role in overall health.
Animal vs Plant Protein – What’s the Difference?
Animal protein comes from foods like:
Chicken
Fish
Eggs
Beef
Dairy (yoghurt, milk, cheese)
These are complete proteins, meaning they contain all the essential amino acids your body needs.
Plant protein comes from foods like:
Lentils
Chickpeas
Beans
Tofu and tempeh
Nuts and seeds
Quinoa
Most plant proteins are not complete on their own, but by eating a variety across the day, you can still get everything your body needs.
Foods High in Protein
Animal sources:
Chicken breast
Salmon or tuna
Eggs
Greek yoghurt
Cottage cheese
Plant sources:
Lentils and beans
Chickpeas
Tofu or tempeh
Quinoa
Nuts and seeds
Simple Ways to Eat More Protein
Add protein to every meal, not just dinner
Include eggs or yoghurt at breakfast
Add chicken, tuna or tofu to salads
Snack on Greek yoghurt, nuts or boiled eggs
Add lentils or beans to soups and meals
Consider a protein shake if you are busy
Why It Matters
Eating enough protein can help you:
Support muscle strength and tone
Improve recovery after workouts
Reduce cravings and keep you fuller
Support healthy ageing
Top Tip
Aim to include a source of protein in every meal to support your energy, strength and overall wellbeing.
I also have a full timetable of online classes running this week.
If you’d like to join for the month, I’m offering half price access – I’ll post all the details below.
Wishing you a wonderful week.
Rachel x
Questions – whats app me07976 268672
Ps For my local Reformer Classes In my STUDIO in NG16 4HA Click herecome and see me and book a class! I Would LOVE to see you
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks id love you to see CLICK HERE
