{"id":63374,"date":"2025-05-09T14:35:05","date_gmt":"2025-05-09T12:35:05","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=63374"},"modified":"2025-05-09T14:35:05","modified_gmt":"2025-05-09T12:35:05","slug":"des-proteines-pour-garder-la-ligne-la-force-et-le-moral","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/des-proteines-pour-garder-la-ligne-la-force-et-le-moral","title":{"rendered":"Des prot\u00e9ines pour garder la ligne, la force\u2026 et le moral !"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p class=\"\" data-start=\"560\" data-end=\"938\">\u00c0 partir de 50 ans, nous perdons naturellement de la masse musculaire, un ph\u00e9nom\u00e8ne appel\u00e9 <strong data-start=\"651\" data-end=\"665\">sarcop\u00e9nie<\/strong>. Moins de muscles, c\u2019est plus de fatigue, moins de stabilit\u00e9, un m\u00e9tabolisme au ralenti\u2026 et souvent une prise de poids, m\u00eame avec une alimentation identique. Or, les muscles sont nos meilleurs br\u00fbleurs d\u2019\u00e9nergie, nos protecteurs contre les chutes, nos soutiens int\u00e9rieurs. Mais les prot\u00e9ines ne servent pas qu\u2019\u00e0 sculpter le corps : elles stabilisent la glyc\u00e9mie, nourrissent les neurotransmetteurs, r\u00e9parent les tissus, soutiennent le syst\u00e8me immunitaire. Elles sont aussi des briques essentielles \u00e0 la synth\u00e8se des hormones et des enzymes. En somme, elles participent \u00e0 ce que l\u2019on appelle aujourd\u2019hui le \u00ab bien vieillir \u00bb.<\/p>\n<h2 data-start=\"1298\" data-end=\"1344\"><em data-start=\"1305\" data-end=\"1344\">R\u00e9partir, varier, respecter son corps<\/em><\/h2>\n<p class=\"\" data-start=\"1346\" data-end=\"1497\">Le besoin en prot\u00e9ines augmente avec l\u2019\u00e2ge. Pourtant, la majorit\u00e9 des femmes de plus de 50 ans n\u2019en consomment pas suffisamment \u2014 ou pas au bon moment.<\/p>\n<p class=\"\" data-start=\"1499\" data-end=\"1578\">Voici quelques principes simples pour mieux les int\u00e9grer dans votre quotidien :<\/p>\n<ul data-start=\"1580\" data-end=\"2405\">\n<li class=\"\" data-start=\"1580\" data-end=\"1822\">\n<p class=\"\" data-start=\"1582\" data-end=\"1822\"><strong data-start=\"1582\" data-end=\"1633\">R\u00e9partir les apports tout au long de la journ\u00e9e<\/strong>, et ne pas tout concentrer au d\u00eener. Un petit-d\u00e9jeuner prot\u00e9in\u00e9 (avec \u0153ufs, yaourt grec, tofu soyeux, ou graines de chia) aide \u00e0 bien d\u00e9marrer la journ\u00e9e et limite les fringales matinales.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1823\" data-end=\"2026\">\n<p class=\"\" data-start=\"1825\" data-end=\"2026\"><strong data-start=\"1825\" data-end=\"1847\">Varier les sources<\/strong> : poissons, \u0153ufs, l\u00e9gumineuses, tofu, tempeh, graines, produits laitiers de qualit\u00e9, volailles, crustac\u00e9s, ou encore prot\u00e9ines v\u00e9g\u00e9tales compl\u00e8tes comme le quinoa ou le sarrasin.<\/p>\n<\/li>\n<li class=\"\" data-start=\"2027\" data-end=\"2216\">\n<p class=\"\" data-start=\"2029\" data-end=\"2216\"><strong data-start=\"2029\" data-end=\"2098\">Associer intelligemment prot\u00e9ines v\u00e9g\u00e9tales et c\u00e9r\u00e9ales compl\u00e8tes<\/strong> pour reconstituer les acides amin\u00e9s essentiels (riz + lentilles, houmous + pain au levain, pois chiches + millet&#8230;).<\/p>\n<\/li>\n<li class=\"\" data-start=\"2217\" data-end=\"2405\">\n<p class=\"\" data-start=\"2219\" data-end=\"2405\"><strong data-start=\"2219\" data-end=\"2251\">Adopter la douceur si besoin<\/strong> : en cas de fatigue ou de digestion fragile, une soupe enrichie en lentilles corail ou flocons de pois chiches peut faire merveille, tout en d\u00e9licatesse.<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" data-start=\"2407\" data-end=\"2630\">Et surtout : respectez vos envies. \u00c9coutez votre corps. Il sait ce dont il a besoin. Nul besoin de forcer ou de suivre des injonctions ext\u00e9rieures. Un \u00e9quilibre s\u2019installe quand on s\u2019alimente avec pr\u00e9sence et bienveillance.<\/p>\n<h2 data-start=\"2637\" data-end=\"2682\">Les prot\u00e9ines du c\u0153ur et de l\u2019esprit<\/h2>\n<p class=\"\" data-start=\"2684\" data-end=\"3042\">Un aspect souvent m\u00e9connu : les prot\u00e9ines influencent aussi notre moral. Les acides amin\u00e9s issus des prot\u00e9ines sont indispensables \u00e0 la fabrication de la <strong data-start=\"2838\" data-end=\"2852\">s\u00e9rotonine<\/strong>, de la <strong data-start=\"2860\" data-end=\"2872\">dopamine<\/strong>, et d\u2019autres messagers chimiques qui r\u00e9gulent notre humeur. Une femme bien nourrie en prot\u00e9ines est souvent plus stable, plus concentr\u00e9e, plus paisible \u00e9motionnellement.<\/p>\n<p class=\"\" data-start=\"3044\" data-end=\"3255\">Alors non, les prot\u00e9ines ne sont pas r\u00e9serv\u00e9es aux bodybuilders. Elles sont l\u00e0 pour vous aider \u00e0 rester droite, forte, tonique et lumineuse. \u00c0 garder une silhouette vivante. \u00c0 habiter votre corps avec confiance.<\/p>\n<p class=\"\" data-start=\"3257\" data-end=\"3423\">\n<p data-start=\"3257\" data-end=\"3423\">\n<p>&nbsp;<\/p>\n<p><i><em>Vous souhaitez recevoir les meilleurs articles de Fifty &amp; Me dans votre bo\u00eete mail ? <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/abonnement\" target=\"_blank\" rel=\"noopener\">Inscrivez-vous \u00e0 la newsletter !\u00a0<\/a><\/em><\/i><\/p>\n<p><em><b>\u00a9 <\/b>Illustration : Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>\u00c0 partir de 50 ans, nous perdons naturellement de la [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":63396,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1107],"tags":[],"class_list":["post-63374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-vieillir"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Des prot\u00e9ines pour garder la ligne, la force\u2026 et le moral ! - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Les prot\u00e9ines ont longtemps \u00e9t\u00e9 per\u00e7ues comme l\u2019apanage des sportifs ou des r\u00e9gimes hyperprot\u00e9in\u00e9s, \u00e0 la m\u00e9nopause, elles sont des alli\u00e9es incontournables.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/des-proteines-pour-garder-la-ligne-la-force-et-le-moral\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Des prot\u00e9ines pour garder la ligne, la force\u2026 et le moral ! - Fifty &amp; Me MAGAZINE\" \/>\n<meta property=\"og:description\" content=\"Les prot\u00e9ines ont longtemps \u00e9t\u00e9 per\u00e7ues comme l\u2019apanage des sportifs ou des r\u00e9gimes hyperprot\u00e9in\u00e9s, \u00e0 la m\u00e9nopause, elles sont des alli\u00e9es incontournables.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/des-proteines-pour-garder-la-ligne-la-force-et-le-moral\" \/>\n<meta property=\"og:site_name\" content=\"Fifty &amp; Me MAGAZINE\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-09T12:35:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fiftyandmemagazine.be\/fr\/wp-content\/uploads\/2025\/05\/couverture-article-web-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1110\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Magali Duqu\u00e9\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Magali Duqu\u00e9\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/des-proteines-pour-garder-la-ligne-la-force-et-le-moral\",\"url\":\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/des-proteines-pour-garder-la-ligne-la-force-et-le-moral\",\"name\":\"Des prot\u00e9ines pour garder la ligne, la force\u2026 et le moral ! 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