Dear Friend,

Protein remains the most overlooked macronutrient among my clients, and there are good reasons for this. Determining personal protein requirements, identifying high-quality protein sources, and figuring out the optimal timing for protein intake can be challenging. Additionally, protein has faced somewhat of a negative reputation over the years, leaving many of us feeling cautious.

To address these issues, I've created The Ultimate Protein Guide to help you achieve your health goals and live a stronger, healthier life. 

This guide is designed to help you determine how much protein you should consume in midlife and beyond. It provides insights into high-quality protein sources and the optimal timing for protein consumption. 

Muscle is the organ of our youth and one of the most impactful steps we can take to age with confidence and vitality is to monitor our protein intake and maintain a consistent strength training routine.

Why Protein is Important

Proteins play an array of essential roles in our bodies. They are the building blocks of our bones, ligaments, tendons, liver, brain, skin, and fingernails. Moreover, protein plays a pivotal role in governing the function of all tissues and organs, including muscle. 

They are responsible for cell renewal and repair and for facilitating communication between cells. The amino acids within proteins help harmonize hormones, bolster your immune system, and regulate your blood glucose levels and metabolic rate.

Eating high-quality protein in the right amounts at the right time can improve

• Energy

• Body composition

• Brain function 

• Cravings

• Sleep

• Mood

High-Quality Proteins

Animal proteins contain the highest quantities of essential amino acids making them the best source of complete proteins. My favorite high-quality proteins include

• Grass-fed beef, venison, and bison

• Pasture-raised poultry and eggs

• Wild-caught fish

• High-quality grass-fed protein powder

• Organic A2 yogurt and Organic grass-fed full-fat yogurt.

• Cottage cheese with minimal ingredients

Most women eat 3 to 4 ounces of meat as a serving. One way to increase your protein intake is to increase your serving size of protein. It takes 6 ounces of most animal protein to get 30 to 40 grams of protein.

For pasture-raised eggs, you may want to try 2 eggs and 2 egg whites to get 24 grams of protein. 1 ounce of feta or goat cheese will get you 5 to 6 more grams to reach 30. Adding ground meat or turkey is another good option. 

Additional sources of protein 

Plants are an excellent source of vital nutrients and fiber and can help you meet your protein goals. Add them to meals as side dishes or make them the main event. Some plant-based sources of protein include

• Beans

• Lentils

• Soybeans, tempeh, edamame, tofu

• Peas

• Nuts and nut butters

• Broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussels sprouts.

When to Eat Protein

Ideal protein intake is best distributed evenly across three meals, with around 40 grams of protein per meal for a daily total of 120 grams.  Prioritizing a protein-rich start to your day, with at least 30 grams of protein is highly recommended. It is also a good idea to include 2 servings of vegetables and fiber in your first meal. 

How Much Protein for Optimal Health

Women over 50 should strive to consume 1 gram of protein per pound of ideal body weight to support optimal health. If you find that much protein overwhelming or you are just starting to focus on protein, I recommend eating 0.8g of protein per 1lb of ideal body mass daily. 

For instance, a 150 lb woman striving for 0.8g of protein per pound of body weight would aim for 120 grams of protein or 40 grams per meal.  As we age, our bodies require more protein to maintain good health! Remember, you don’t have to get 40 grams of animal protein. Vegetables, quinoa, cheese, nuts, and seeds contribute to total protein intake. 

Quick Tips

• Try blending a smoothie with a high-quality protein powder, greens, fruit, unsweetened milk, and 1 tbsp of fat. Perfect for breakfast or lunch.

• Keep organic grass-fed meat sticks, nuts, cheese, yogurt, or homemade protein balls handy for a hunger emergency.

• Plan. Prepare a sheet pan with chicken, salmon, ground turkey meatballs, or grass-fed beef and bake in a 400-degree oven for 20 minutes or until they reach the desired temperature. 

• Roast protein-rich veggies in advance and store them in the refrigerator for quick, healthy meal additions or snacks.

• Try making a lentil soup and using bone broth for an extra protein boost and top it with a dollop of organic grass-fed full-fat yogurt. 

Notes:

If you would like a PDF of this document with a chart of animal proteins and their protein content in grams please email me at jacqui@jacquigarrison.com and I will reply with The Ultimate Protein Guide Attached.

Please remember that individual nutrition is highly personal and can depend on various factors, including biology, taste preferences, culture, and lifestyle. I'm sharing my typical daily protein intake as a suggestion for how to achieve 30 to 40 grams of protein per meal.

• A protein-rich smoothie for breakfast. My faves are chocolate cherry, PBJ, and Banana Nut Butter. (See recipes at jacquigarrison.com) 

• Leftovers on a bed of greens or a salad with protein, or scrambled cheese eggs with 2 cups of vegetables for lunch.  

• Dinner featuring animal protein with two or more servings of vegetables. 

• Snack: High-protein options like these Chocolate Coconut Protein Balls.

Chocolate Coconut Protein Balls