Protein for PCOS and Muscle Repair

Here’s a great article directly from an email I received from Insulite Laboratories:


Our calorie needs may drop as we get older but it doesn’t mean our protein requirements follow suit. This is especially true in light of the need to maintain strength to exercise regularly to better manage PCOS symptoms.

While the official Recommended Dietary Allowance for protein is the same for all healthy adults, there’s considerable evidence that older people need more. Elderly people tend to eat less food, putting them at risk of under-consuming protein.

When the body has too little protein, it breaks down muscle to get the protein it needs for other vital body functions, leading to reduced strength. Insufficient protein has also been linked to an increased risk of hip fracture.

The current RDA for protein is based on body weight: adults need 0.8 grams per kilogram of body weight each day, with people who work out regularly having higher requirements.

To help preserve muscle, most experts advise older adults to aim for 1 gram of protein per kilogram. For a 150-pound person, that’s 68 grams of protein a day, an amount that can be found in seven ounces of chicken and 2 1/2 cups of milk or soy beverage.

One great thing about protein is that it keeps you fuller longer, especially when eating carbohydrates. I always combine the two together at my meals, and I suggest you do the same. How can you start eating more healthy protein choices today?

I loved that article, it’s great to read something that steps outside the realm of tradition.

Now for some additional information 🙂 I’ve recently gotten back to my workout routine, mostly walking with variations thrown in for interest. Every morning I workout before I have breakfast, and once I cool down completely, drink two cups of water, I’ll go and make a protein packed breakfast. Usually consisting of a meat (beef, turkey, chicken or pork) and eggs. Occasionally I’ll throw in some broccoli for added color but also for Vitamin C and to aid with digestion (I need all the help I can get lol). In the month I’ve been working out and having a protein breakfast every morning I have less pain afterwards. My calf muscles which seem to give me so much grief are hurting less when I can consume enough protein soon after my workout.

Think back to health class…

When you are working out, the strenuous activity can create tiny tears in your muscles. This is why you’ll feel it burning or hurting depending on the level of intensity. After a cool down most people grab a protein shake or will eat a high protein meal to help aid in the healing process of those torn muscles. Protein needs to be ingested within an hour after working out in order for to work properly in soothing sore muscles. You don’t have to have a big meal, but any of the following will do the trick!

  • peanut butter on toast
  • lean sliced turkey on a bagel
  • a protein shake(preferably one that is soy free and low in carbs. Look up True Whey.)
  • fish such as flounder, orange roughy, albacore tuna, crab and salmon with a little lemon on a salad
  • eggs either hard boiled, scrambled, made into an omelet, or cooked over medium
  • liquid proteins such as milk will move more quickly through your body(take care if you’re lactose intolerant)

Keep in mind that solid proteins will digest more slowly than that of liquid proteins found in a protein shake. I understand it’s common thought to consume post workout proteins with carbs, but if you’re trying to cut back on those, like I am, take care in what you choose to pair your proteins with. Make sure they are complex(oat bran, wheat germ, barley, maize, buckwheat, cornmeal, and oatmeal to name a few), protein bars are not always a healthy choice either. Sure they are convenient and easy to carry along, but they are chock full of chemicals, artificial flavors, artificial sweeteners(which are neurotoxins), and full of empty calories if you’re counting. I look at protein bars as a snack item and not even a snack at that. Use them sparingly, don’t use them as meal replacements, and try to stick with bars that are relatively low in carbohydrates. Quest Bars are an excellent source of protein as well as all natural ingredients and they are low in carb!

As a woman of teal I strongly suggest staying away from anything with soy in it. Soy is a GMO crop, meaning it has been genetically modified. Rendering it unsafe for most human consumption. There are also phytoestrogens in soy, which doesn’t sound bad in and of itself. As PCOS Cysters we tend to run a bit low in our estrogen and you’d think that getting some plant estrogens would be an ok solution, right? I wish that were so, phytoestrogens are not real estrogens at all. They may seem like mammalian estrogen but their structure is quite different. PCOS Diva says,

Phytoestrogens in soy are not true hormones, rather they are similar structurally so they  act like hormones and can cause endocrine disruption.  They can bind with hormone receptors and can interfere with the production of hormones. They are 1200x less potent than human estrogens.  But if you are eating large quantities of soy it can become a problem.  Soy phytoestrogens are not weak. Drinking even two glasses of soymilk daily for one month provides enough of these compounds to alter your menstrual cycle.


From one Cyster to another, avoid as much soy as you possibly can. Soy in women can cause PCOS symptoms, cause abnormal hair growth on the face, back and chest, as well as lead to infertility. Men, soy isn’t any safer for you either. Research has shown that men who consume soy on a regular basis have a greater chance at being infertile, have higher levels of estrogen in their system causing breast tissue growth, slow down male hair growth patterns, and affect erectile function. Dr. Joseph Mercola, about the only doctor I trust anymore these days and a leader in natural health, has written several articles about the dangers of soy(Click HERE to read more). He strongly urges people to only consume fermented soy in small quantities, but even better to not consume ANY at all, especially if you are highly sensitive or allergic to soy. We have been duped for so long that it’s difficult to stop listening to what doctors, health specialists, and even what our own government is spouting. Anything that has been genetically modified you should always be wary of, if it’s not growing outside or has organic origins then don’t eat it.

By getting back as close to nature as you possibly can, you’ll be amazed how much better you’ll start to feel overall. Certain health disorders/diseases will begin to taper off and may even disappear all together. We were given dominion over the land, not to modify it, but to cultivate it and to provide for ourselves the rich bountiful harvests of each season!



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