Friday, February 07, 2025

Protein Needs for Different Ages, Genders, and Life Stages

🌞 Good morning, wellness warriors! It’s time to share more about the protein amounts story!

 

While the amounts we’ve talked about here are a good guide for most adults, needs will vary, especially based on gender, age, and pregnancy.


♀️GENDER/SEX

Did you know women build muscle mass at half the rate of men? 😯And, at age 30+, women begin losing muscle mass at an alarming rate of 3-8% every decade. Most of us aren't even getting close to the amount we need. Prioritizing protein can be a complete game changer.

                                        

👵AGE

As we age, we don’t use protein as efficiently for muscle synthesis, so eating more protein becomes key for maintaining muscles and strength. In fact, as we get older, muscle mass is as important in fracture risk as bone quality is! 


Infants and kids have their own unique protein needs, too. As children grow, a critical natural strength develops. Keep your kids active and fueled with enough protein!


Daily Needs for Aging Adults

  • 50+ years: About 0.45–1.00g protein per pound of body weight


Daily Needs for Kids

  • Infants (0-6 months): At least 0.80g protein per pound of body weight
  • Infants (7-12 months): At least 0.73g protein per pound of body weight
  • Children (4-13 years): About 0.43g protein per pound of body weight


 

🤰STAGE

Pregnant women need more protein to help build the baby's muscles, bones, and other tissues, especially in the second and third trimesters. For breastfeeding women, protein requirements are even higher so they can maintain muscle mass while providing adequate nutrition through breast milk.


Daily Needs for Pregnant Women

  • Early Gestation: about 0.75 g per pound of body weight
  • Later Gestation (32-38 weeks): about 0.68 g per pound of body weight

 

Daily Needs for Breastfeeding Women

  • Recent research suggests about 0.77–0.86 g of protein per pound of body weight is ideal

 

➡️ Did you learn anything new that might change your protein intake?

 

References:

https://kidshealth.org/en/parents/moms-nutrients.html.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7257931/


Thursday, February 06, 2025

Protein Mix Comparisons

Protein powders and mixes are a super convenient, versatile way to get more protein into your day. But there are so many it gets confusing!


Let’s break it down so you can get the most out of them. 🌱💪🏽 From the milk-based to the plant-powered, each one offers something a little different.

 

  • Whey: This byproduct of cheese-making packs about 20g of complete protein and 1g of fiber per serving.* It has a light milky flavor and is ideal for adding to baked foods.
  • Soy: This vegan-friendly protein provides 23g of protein per serving. Because it’s low in one essential amino acid (methionine), it’s best incorporated into a diverse diet for optimal amino balance.* The taste has nutty undertones. The finely ground powder mixes well into oatmeal and soups.
  • Pea: Sourced from yellow peas, this protein gives you about 21g of protein and 1g of fiber. It’s low in methionine, so it’s best in a diverse diet to optimize amino acid balance.* Easy to digest and hypoallergenic, it lends a creamy texture to smoothies and it bakes well.


Shaklee protein mixes and powders are listed here along with their protein sources—making it easy to choose the perfect fit for your wellness goals!

 

➡️ Which protein mix is your favorite and how do you use it? I like the Caffe Latte mixed in hot water with the Up & Glowing. (Collagen + green tea)


*Nutrient details may vary depending on product ingredients.

 https://fdc.nal.usda.gov/fdc-app.html#/food-details/584345/nutrients


High-Protein Meals

It’s Day 4 of our Challenge! You’re crushing it, team protein! Before we wrap up tomorrow, I want to give you more tips and meal ideas to keep your momentum going after the Challenge.

How to Make Protein a Habit

  • Stock up weekly. Keep things easy and interesting by loading up on a variety of protein-packed foods, such as poultry, fish, tofu, beans, legumes, eggs, and nuts. 
  • Start each day right. If you begin the day with a protein-packed meal, you’re less likely to get hungry and have cravings that throw you off course.
  • Build your meals around large protein portions. Make protein the main event and create each meal and snack around it. 
  • Keep protein-rich snacks on hand. If you keep protein snacks with you, you’ll always be ready to prevent hangry cravings.
  • Simplify with sheet pan meals. Sheet pan recipes make high-protein cooking easy. Look for recipes that are packed with protein––or just bump up the protein amount in the recipe. I’ve included a great sheet pan recipe here! 😋

MEAL IDEAS

You have your Meal Plans from Day 1, but how about more ideas to help you hit your daily 100g? 🍽️

Mix-n-Match: Protein + Healthy Carb + Veggies

A simple way to create a high-protein meal is to start with a hearty portion of protein, pair it with a whole grain or root vegetable, and add as many veggies as you like. For example:

  • Salmon + sweet potato + steamed broccoli
  • Grilled chicken + quinoa + roasted vegetables
  • Stir-fried tofu + brown rice + mixed veggies

Other High-Protein Meals (recipes below)

  • Ground Turkey Lettuce Wraps with Avocado 
  • Sheet Pan Chicken Fajitas with Corn Tortillas 
  • Turkey Chili 

Let’s make high-protein a way of life!  Do you have a favorite recipe? We would all love to see it!








Wednesday, February 05, 2025

High-Protein Breakfasts

You’ve got your 5-Day High-Protein Breakfasts Plan, but let’s talk more about good breakfast ideas.

I’m always looking to simplify breakfasts so I can get a jump on my day. These options are my go-to:

  • Greek yogurt + berries: 1 scoop Life Shake, 1.5 cups Greek yogurt, 2 strawberries
  • Egg scramble + veggies + cheese: 3 eggs scrambled, ¼ cup sauteed veggies, 2 Tbsp cheese
  • Life Shake: Life Shake blended with a handful of spinach and 1/2 banana––or any of these yummy Protein Shake Recipes!

Life Shake recipes are such a quick, versatile way to create a protein-packed breakfast. They’re wholesome, low in sugar, and satisfying. 

What’s your favorite high-protein breakfast or Life Shake recipe? 






Boost Protein intake with Collagen

Has it been easy or hard to reach 100g of protein each day? If you’ve been struggling, let me know in the comments––we’ll troubleshoot together!


💡 Let’s talk about an easy way to boost your protein intake: Collagen.
Did you know that our Collagen-9™ adds a powerful 10g of protein to your day? That’s nearly the same as eating 1.5 eggs or 2.5 ounces of chicken! Just stir it into your morning coffee, tea, or smoothie for a seamless, delicious way to sneak in extra protein without the extra effort.


🌟 Why Collagen Matters:
Not only does collagen count as protein, but it also supports healthy skin, hair, nails, and joints––a win-win for your body.* And because protein is crucial for building muscle, repairing tissues, and supporting metabolism, having collagen in your daily routine can make a huge difference.


🌟 Pro Tip: Kickstart your morning with Collagen-9™ in your coffee or tea and watch your protein goals feel so much easier to hit!

Let me know how the Challenge is going for you. If it’s been easy, share what’s working for you. If not, let’s solve it together! 💬

Tuesday, February 04, 2025

High Protein Snack Ideas

🌟Protein snacks are super helpful for curbing hunger and preventing an energy crash. 


Anytime you grab a snack, pair it with a protein source. Even better, try these snack ideas.


💡High-Protein Snacks

  • Greek yogurt + berries
  • String cheese + cherry tomatoes
  • Hummus + carrots
  • Cottage cheese + peaches
  • Almonds + strawberries
  • Hard-boiled egg + cucumber
  • Nut butter + apple slices
  • Life Shake (1 scoop recommended with used as a snack, 10g protein)
  • Snack Bars  (9-10 g of protein)


What are your favorite high-protein snacks? 

The Importance of Pairing Protein with Hydration

 Importance of Pairing Protein with Hydration

Good morning, team protein! Did you know that when eating a high-protein diet, you should aim to drink 60+ oz of water per day? Here’s why.💧

Why Hydration + High-Protein Go Together

  • Protein Processing Requires Water
    A higher protein intake requires more water or fluid to help the kidneys do their job. 
  • Nutrient Absorption Your cells need nutrients to generate energy. Water helps your body absorb nutrients like amino acids from protein. 
  • Muscle Growth & Repair
    Hydration makes it easier for your body to move the amino acids from protein to your muscle cells, where they're needed for growth and repair. 

Tips to Stay Hydrated

  1. Drink Up: Aim for 60+ oz of water daily––that’s about 7.5+ cups.
  2. Eat Hydrating Foods: Enjoy water-rich fruits and veggies like watermelon and cucumbers.
  3. Amplify Hydration with Electrolytes: Electrolytes are minerals that support the balance of fluids in your body, so they can help keep you hydrated. Shaklee’s Electrolyte + Hydration & Focus Drink mix is a great option. Just add water! It contains three key electrolytes—sodium, potassium, and chloride––that are clinically tested to hydrate better than water alone. 

Hydrating goes hand-in-hand with hitting your protein goals. Keep those water bottles close! 💪💧

How do you make sure you get enough water each day? Share your favorite tip or water bottle.


Shop Electrolytes+

Monday, February 03, 2025

100 Grams of Protein - High Protein Breakfasts, Lunches, Dinners

Your Daily Protein Plan

Does 100 grams of protein sound like a lot? I used to think so. But with a few tweaks, eating this way started to feel natural. I love it because I feel stronger and my energy and hunger are more balanced.

🌟How to Get Your Daily 100g Protein🌟 

  • Each day, aim for 20-30g per meal + 1-2 high-protein snacks. 
  • Check out our 5-Day High-Protein Meal Plans here for inspiration. (Stay tuned for more ideas & recipes!)

Optimizing Your Protein

Here are a few tips to keep in mind:

  • Protein All Day: For the most benefit, spread your protein intake across all your meals and snacks instead of trying to fit it all into 1-2 meals. More on this soon!
  • Think Quality & Variety: Opt for complete proteins and/or a wide variety of plant-based proteins. Complete proteins––animal proteins, soy, pistachios, and pea protein––contain all 9 essential amino acids. However, if you eat a diverse range of plant proteins daily, you'll cover potential amino gaps.
  • Pair with Fiber-Rich Foods: Enjoy protein with fiber-rich foods for better digestion and nutrient absorption.
  • Aim High: While the US dietary guidelines suggest at least 56g of protein daily for men and 46g for women, experts say 100g may be closer to ideal if you are active, want to support healthy weight, and/or want to maintain muscle mass. [1,2] 

Have you stocked up on a variety of proteins yet? What’s your favorite protein-rich food? 


References

[1] https://www.sciencedirect.com/science/article/pii/S0002916523274274?via%3Dihub

[2] https://www.healthline.com/nutrition/high-protein-diet-plan#daily-protein-requirements