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As a woman in my mid-thirties, I’m beginning to feel the effects of aging — my bones are creaky and my skin is travelling south. I like to challenge my assumptions about health, wellness and aging (of which I’m looking to do so gracefully), so I connect with professionals for advice — most recently, a naturopath.
My naturopath recently told me that I should be consuming a minimum of 25 grams of protein per meal — that’s 75 grams of protein daily. I eat meat — mostly chicken and fish, with the odd steak or pork product here and there. I love eggs, but don’t eat them every day. I eat a lot of vegetables but not many beans or lentils. On average, I’m probably consuming about 30-40 grams of protein per day — nowhere near enough for my age.
As a busy toddler mom, I’m looking for quick and easy ways to increase my protein consumption. Whey protein powder or plant-based protein powders are an easy alternative to cooking whole foods when you need something in a pinch.
I caught up with Gina Livy, personal trainer turned personalized weight loss coach, to better understand the importance of consuming protein as we age. In my journey to eat more protein, I’ve tried many supplement brands and flavours and offer some of my favourites, below.
Q&A with personal trainer and weight-loss coach Gina Livy
Q: Who are you?
A: I’m Gina Livy, and I’ve been helping thousands of people lose weight in a safe, healthy and sustainable way for more than 30 years through my program, The Livy Method. Alongside coaching, I’ve published 10 best-selling books on Amazon, hosted a podcast with over 5.5 million downloads and launched The Livy Method companion app, inspiring over 275,000 members worldwide. I was honoured to be recognized as one of WXN’s Top 100 Most Powerful Women in Canada in 2023.
Q: Why is it important for people — women in particular — to consume protein?
Protein is particularly important for women because it supports hormonal balance, maintains and builds muscle mass and bone strength, supports metabolism and satiety (feeling more satisfied) helping with weight loss and reduction of cravings. Protein helps manage blood sugar levels which can prevent insulin resistance which can contribute to weight gain, especially during menopause. It also promotes healthy skin, hair and nails, which is particularly important as collagen decreases with age.
Q: How much protein should men and women consume each day?
A: How much protein people need depends on their activity level and age. But on average, daily protein needs can look like this:
Women: Around 50-70 grams of protein daily
- During menopause: Needs around 70-90 grams daily to support muscle maintenance, bone health and hormonal balance.
- Post menopause: Needs around 70-100 grams daily (some experts suggest even more).
Men: Around 60-90 grams of protein daily.
- Sedentary lifestyle: Needs around 60-70 grams daily
- While trying to build muscle: Needs around 100-130 grams daily.
Q:What are the best high-protein foods?
Whole foods are the cleanest sources of protein. Meat, eggs, fish, seafood, nuts and seeds, tofu and beans, lentils and legumes are all great sources of protein. Don’t underestimate the power of plants in getting your daily protein! Some of the best plant proteins include peas (9g per 1 cup), beans (7.5g per ½ cup), lentils (9g per ½ cup), tempeh (11g per ½ cup) and tofu (7 g per ½ cup). If you’re using plant proteins, it’s best to combine a variety of proteins to ensure you are getting enough to feel satisfied.
Q: What is your favourite source of protein outside of whole foods?
Protein bars and powders are processed products that often contain additives and artificial ingredients and can be high in sugar. I recommend whole foods whenever possible.
Protein powders that contain all-natural ingredients are my preference over pre-made shakes. My favourites are pea and hemp protein powders. Look for products made from all-natural ingredients and avoid artificial colours, flavours and sweeteners.
Q: Does protein become more important as we age? Why?
A: Absolutely, protein becomes more important as we age. It helps preserve lean muscle mass, especially when paired with regular exercise — a big deal because, as women age, they are more prone to muscle loss due to hormonal changes which can really slow down the metabolism. Ultimately protein provides hormonal and metabolism support which we know are affected by aging and menopause. On the topic of menopause, managing weight can be a challenge – protein plays a key role in helping us manage the scale as well [as it can aid with satiety and therefore can help with overall caloric management].
By incorporating protein into meals and snacks, both men and women can maintain muscle mass, support their metabolism, help stabilize their hormones, and find it easier to manage weight.
Protein powders, ranked by taste
These are my favourite plant-based protein powders, ranked by taste. Stay tuned for a complete review of each, or check out our top whey protein powder or plant-based protein powders for different budgets and goals.
Kroma Cacao Banana — Flavour ranking: 10/10 — absolutely delicious, all nine essential amino acids, vitamins, minerals, fibre and digestive enzymes.
Good Protein Chai Latte – Flavour ranking: 8/10 — Canadian, dessert-worthy flavours, read an editor-ranked top 10 flavours.
Promix French Vanilla — Flavour ranking: 8/10 — ultra clean, the powder tastes great, is highly bioavailable and easy to digest.
Momentous Vanilla Chai – Flavour ranking: 7/10 — super creamy, complete amino acid profile, MCT oil to o help boost energy and digestion.
Future Kind Vanilla— Flavour ranking: 6/10 — clean, only four ingredients — all organic.
Thorne MediClear Plus – Flavour ranking: 5/10 — a flavourless formula that includes a host of active ingredients to support your health.
Genuine Health Vanilla – Flavour ranking: 4/10 — extensive amino acid profile, first complete fermented product on the market, making it optimal for digestion and sensitive stomachs.
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ltaveroff@postmedia.com