Protein is far more than just muscle fuel–it’s essential for nearly every system in your body.
➡️ Hormones & Immunity: Many key hormones, like insulin and growth hormone, areproteins, as are immune molecules that defend against illness.
➡️ Brain Health & Neurotransmitters: Amino acids from dietary protein serve as precursorsto dopamine and serotonin, which regulate mood, cognition, and motivation.
➡️ Satiety & Blood Sugar Control: Protein helps stabilise blood sugar, reducing cravings andenergy crashes.
➡️ Muscle & Longevity: With ageing, our muscles become less sensitive to small amounts ofprotein–a phenomenon called anabolic resistance.
How much protein do you really need?
While the outdated RDA recommends 0.8 g/kg (0.36 g/lb) of body weight, emerging researchsuggests that for adults, a daily intake closer to 1g per pound of goal body weightis moreeffective for maintaining muscle mass, supporting metabolic health and optimising long-termwell-being.
Prioritising high-quality protein isn’t just about fitness–it’s a key pillar of metabolic health,cognitive function and longevity.
What arehigh-quality proteins?
✅ Animal-Based Proteins(highest quality)
- Eggs 🥚(The gold standard!)
- Whey Protein Isolate (WPI) 🥤
- Chicken & Turkey 🍗
- Beef & Lamb 🥩
- Fish & Seafood 🐟
- Dairy (Greek yoghurt, cottage cheese, etc.) 🧀
If you want to look after your strength and health, chat with us!FYI: I have a Diploma in Sports & Exercise Nutrition.Yours in strength and health, Jan
#PrioritiseProtein
What is Strength
Strength is a skill, and this skill is developed by repetition, practising perfect reps or repetitions. You might even notice that sometimes you can be strong in one body movement such as your hips or hip thrusts, say when you’re picking up a heavy box. But you may find that if you were to attempt to squat that same amount of weight, like carrying something heavy on your back, you just can’t do it.
Your body learns specific patterns and positions, to then become really strong. That is why it is important to recognise the beauty of repetition, as that’s the way to get stronger.
The Importance of Practising Perfect Reps
When it comes to training your body to get stronger, it’s not as simple as loading more weight. It’s actually about performing the movement, or the exercise correctly, using time under tension, and using slower tempo to really master the movement.
Think about when you learned how to ride a bike. At first, you may have been wobbly and not so confident. But you were out there every day, practising! After time and practise, you got really good at riding your bike. It’s the same with learning how to perform exercise movements correctly. Practise, practise, practise, reps, reps, reps. Your movements will become smoother and stronger!
So, it is really important to recognise that strength is a skill that must be practised every day.
Got questions or want to chat with our team? Find us at www.over50shealth.au
Reflection on the Year 2024: Celebrating Health and Strength
As we approach the end of another year, it’s a wonderful time to reflect on what we’ve achieved in health and strength. For many, the journey to improved fitness in the later decades of life can feel daunting, but each step forward is a victory worth celebrating.
This year, I’ve seen so many individuals in their 50s, 60s, 70s and beyond make significant strides. Some have conquered fears of lifting weights for the first time, gaining strength and newfound confidence in their bodies. Others improved their balance, reduced joint pain and enhanced their mobility – all critical elements for a healthy, active lifestyle as we age.
Some learned to fuel their bodies better, focusing on protein, nutrient-dense foods, and mindful eating to support their strength goals. The results? More energy, better recovery and a healthier relationship with food.
Mental Resilience and Personal Triumphs
Beyond physical gains, the mental resilience built through regular training has been inspiring. I’ve seen people pushing past self-doubt, staying consistent and building routines that support both physical and mental well-being. The journey may not have been easy, but it’s a testament to what’s possible with dedication, support and a belief in the potential for growth at any age.
For me, this year I achieved the goal of competing in the World Championships for Powerlifting and am now a Multiple World Record Holder!
Let’s celebrate these achievements and take pride in each milestone, no matter how small. Here’s to an even stronger, healthier year ahead!
Read more stories from our Redcliffe Guide print magazine here:
- Get Together for A Happy Hippie Xmas
- Local Organisation a Safe Haven for Animals
- Your Time, Are You Investing it or Spending it?
- Family Fun at Redcliffe: Budget-Friendly Ways to Enjoy the School Holidays
- Christmas Under Canvas
- Community Hub Gets Crafty
- Staying Grounded Amid Holiday Pressures
- Discover Stories From the Past on the Redcliffe Esplanade Walk
- Candles Capture Local Scenti-ments
- Making Waves With Waterbikes – The Latest In Beachside Family Fun
- Businesses Buzz at Chamber of Commerce Awards
- St Mary’s Christmas Fair 2024
- Reddy Roundup: Updates from the Community
