Whey protein is one of the most complete and easily absorbed supplements.
Although many people associate it only with athletes, the reality is that its benefits go far beyond gaining muscle mass: it also helps protect and strengthen bones and joints, which is essential for women over 40.
Protein and Bone Health: A Vital Connection
Bones need more than just calcium and vitamin D; they also require an adequate intake of high-quality protein to stay strong.
Hydrolyzed whey protein contains all the essential amino acids the body needs to produce collagen, maintain bone mineral density, and promote tissue regeneration.
Key Benefits for Bone Health:
● Prevents osteoporosis by reducing bone loss.
● Stimulates collagen production to maintain bone structure and cartilage.
● Promotes the absorption of calcium and magnesium, essential for bone strength.
Whey Protein and Joints: Support from Within
Joints are made up of cartilage, ligaments, and tendons, all of which are rich in structural proteins. Regular consumption of whey protein:
● Contributes to the regeneration of joint cartilage.
● Protects against wear and stiffness.
● Maintains muscle mass that stabilizes and protects joints.
This translates into greater mobility, less pain, and better recovery after exercise or daily activities.
The Role of Whey Protein in Women Over 40
At this stage, the decrease in estrogen causes loss of muscle mass and bone density, increasing the risk of osteoporosis and chronic joint pain.
Including 20-25 g of whey protein daily can:
● Help maintain strength and posture.
● Improve muscle recovery.
● Reduce the risk of joint injuries.
When and How to Take It For Best Results
● Post-workout: to promote muscle and joint repair.
● Breakfast or snack: as a nutritious and filling shake.
● Combined with fruits, seeds, or vegetables to increase its nutritional value.
Habits that Prevent Bone and Joint Wear
In addition to whey protein supplementation, adopt these routines:
● Do strength and endurance exercises 2-3 times a week.
● Eat foods rich in vitamin D, calcium, and magnesium.
● Stay well hydrated.
● Limit your consumption of sugars and ultra-processed foods, as they promote inflammation.
