When I reached my 50s, I was the fittest I’d been in a long time. I was focused on maintaining my strength and staying active, but I kept getting sick. Just annoying sniffles and viruses but they wouldn’t go away, no matter what I tried.
Looking back, I realise it could have been a sign that I wasn’t eating enough protein.
The 50s and 60s are a good time to reassess your diet because simple changes now can have a big effect on your quality of life. Generally, as you age, you need fewer carbohydrates, while more protein becomes essential for muscle health, bone health and general wellbeing.
Here are four signs you may not be getting enough protein:
1. You’re catching more colds or taking longer to recover
Protein helps your immune system. It plays a role in building immune cells and antibodies that help
us to identify and fight bacteria and viruses. If you’re picking up every bug going around, or noticing that minor illnesses linger longer than usual, your immune system might not be getting enough protein or other nutrients.
2. Bruises or scratches take longer to heal
Slow healing is another signal your body could use more protein. Every cell in your body contains protein and your body is constantly using protein. Apart from building and maintaining muscles, it helps your body repair tissue and heal wounds. Without enough protein recovery can take longer,
even for small cuts and scratches.
3. You’re losing strength in everyday tasks
If you’re struggling with simple tasks like opening jars, for example, a lack of protein could be a factor. Protein is made up of amino acids and as you get older, your body needs more amino acids to maintain, repair and build muscle.
Getting enough protein and strength training is the magic, science-backed combination to maintaining muscle mass as you age, so you can stay strong and active.
4. You’re always struggling to find enough energy
Do you ever feel like you just can’t get going? That no matter how much coffee you drink, you just can’t muster the energy? More protein could be part of the answer.
There are several ways protein helps to support energy levels. It can improve your quality of sleep, help your body move and store iron (another key nutrient for energy), it helps avoid sugar crashes by slowing the absorption of sugar, and the actual amino acids in protein are a form of energy too.
Nutrition scientist Louise Fisher specialises in healthy ageing. She helped Bold Health develop its +50 pro-ageing protein powder and she has recently reviewed the past five years of scientific research on protein and healthy ageing.
RECIPES
No Bake Cookies
These delicious no-bake cookies are a nutrient-dense snack that delivers a hit of protein and energy in every bite. They’re perfect alongside a cup of tea or hot chocolate. This recipe makes 12 cookies.
Ingredients
• 2 scoops Bold Health Protein Plus
• 1 cup almond meal
• ¼ cup shredded coconut
• ¼ cup coconut oil, melted
• ¼ cup almond, cashew or macadamia butter
• ¼ cup dark chocolate, melted
Method
1. Combine all ingredients except for the chocolate in a bowl. Stir to combine. The mixture may appear to be crumbly but will form together once rolled in your hands. If the mixture does not come together, add an extra tablespoon of coconut oil.
2. Roll mixture into 12 small balls then press to flatten slightly. Place on a lined baking tray.
3. Place melted chocolate in a small piping bag or zip lock bag.
4. Drizzle melted chocolate over cookies.
5. Refrigerate for 30 minutes before serving.
6. Store in an airtight container in the fridge.
Blueberry Vanilla Cheesecake Smoothie
Indulge in a luscious, nutrient-packed treat with this Blueberry Vanilla Cheesecake Smoothie. Perfect for two, this smoothie combines the richness of cashews and the vibrant flavours of blueberries and lemon, all elevated by a touch of vanilla protein powder.
Ingredients
2.5 Cups nut milk of your choice
1/3 Cup pre-soaked cashew nuts
1 Cup frozen blueberries
1/2 Banana
2 Scoops Health Protein Boost
1 Lemon juiced
1 Tsp lemon zest
1 Tbsp monk fruit syrup (optional)
Method
1. Begin by soaking the cashew nuts in water for at least 2 hours or overnight. Drain and rinse the soaked cashews before using them in the smoothie.
2. Add the nut milk, soaked cashew nuts, frozen blueberries, half a banana, Health Protein Boost, freshly squeezed lemon juice, lemon zest, and optional monk fruit syrup into a high-speed blender. Blend on high until the mixture is smooth and creamy, ensuring there are no chunks left.
3. Pour the blended mixture into your favourite smoothie glasses. For an added nutritional boost, top with a sprinkle of hempseeds or flaxseeds. Enjoy your Blueberry Vanilla Cheesecake Smoothie immediately.
Fruit and Nut Balls
These no-bake fruit and nut balls are a quick, wholesome snack perfect for satisfying afternoon cravings, and completely guilt-free. This recipe makes 18 serves.
Ingredients 4 scoops Bold Health Protein Plus 1 cup walnuts ¾ cup cashews ¾ cup almonds ½ cup oats ¾ cup dried apricots ¾ cup pitted medjool dates ½ cup pitted prunes ¼ cup sesame seeds ¼ cup cocoa powder 1 tsp cinnamon, ground 2 tbsp honey
To coat:
¾ cup desiccated coconut 2 scoops Bold Health Protein Plus
Method
1.Place walnuts, cashews and almonds in a large frying pan over medium heat and cook for 3-4 minutes or until lightly toasted. Allow to cool.
2.Add the cooled, toasted nuts to a food processor and blitz until finely chopped.
3.Add Bold protein powder, oats, apricots, dates, prunes, sesame seeds, cocoa powder, cinnamon and honey to the food processor. Blitz until smooth and mixture starts to come together.
4.In the meantime, combine the coconut and Bold protein powder for the coating on a tray or in a small bowl.
5.Roll the fruit and nut mixture into portions approximately the size of a small plum. Coat in the coconut mixture.
6.Store in an airtight container in the refrigerator.
Note: The toasted nuts need to be chilled before adding Bold Health Protein Plus. If added to a hot or warm mixture, the benefits of the heat sensitive vitamins may be hindered.
