Why Protein Matters More After 40
As women age, maintaining muscle mass and managing weight become increasingly difficult.
Thank you hormones!
So if you feel like your body doesn't respond quite the way it used to, you're not imagining it.
If you're a woman over 40, getting enough protein becomes increasingly important. It can support everything from maintaining muscle and bone health to blood sugar balance and satiety - and can be a game-changer for so many women.
Why Protein is Essential for Women Over 40
Supports Muscle Mass: We naturally begin losing muscle as we age. Eating adequate protein—especially when combined with resistance training—helps maintain and build muscle.
Supports Satiety: Protein helps meals feel more satisfying and can help you stay fuller longer.
Supports Bone Health: Protein isn't just important for muscle. Adequate protein, along with other nutrients and resistance exercise, also plays an important role in maintaining strong bones as we age.
Provides Important Nutrients: Many protein-rich foods also provide nutrients our bodies need, including iron, B vitamins, zinc, and other micronutrients.
Supports Healthy Brain Function: Proteins are needed to make neurotransmitters and hormones used in cognitive function.
Supports Balanced Blood Sugar: Eating balanced meals with adequate protein can help support healthy blood sugar and insulin sensitivity.
Is Protein More Important After 40?
Protein has always been important, but our needs and priorities can shift as we age. Maintaining muscle becomes increasingly important after 40, particularly as hormonal changes begin to affect body composition, bone health and how our bodies respond to food and exercise.
That's why I encourage women to become more intentional about including adequate protein throughout the day.
How Much Protein Do Women Over 40 Need?
There's no single protein target that's right for every woman. Your needs can vary based on your body size, activity level, health and goals.
But as a general starting point, I often encourage women to work toward getting 25–30 grams of protein at each meal.
If that sounds like a lot compared to what you're eating now, don't worry. You don't have to get there overnight. Start where you are and slowly increase. Going too quickly could get your digestion into a bind... literally.
What Does 25–30 Grams of Protein Look Like?
If you're not used to thinking about protein, 25-30 grams might not mean a whole lot just yet.
For a little perspective, here are some approximate portions:
2 eggs + two 2-oz. pork sausage patties: ~33g
1 cup unsweetened Greek yogurt: ~23g
4 oz. chicken: ~25g
4 oz. wild-caught salmon: ~23g
And I know you might be thinking..."That's a lot! I need to grab some protein powder when I go to the store."
And then you start thinking...
Which one do I buy?
How will it taste?
Why is it so expensive?
Do I have to put this in a smoothie?
Does this replace my breakfast?
I get these questions a lot. And my answers might surprise you.
I don't actually think you need to start with protein powder.
If figuring out how to get more protein throughout the day feels overwhelming, I've got you.
Download my FREE 7-Day Protein-Focused Meal Plan
I created this meal plan to show you how easy it can be! And it's all whole-food-based sources of protein.
Nothing special to buy.
Eat what you're making for your family.
The meal plan will walk you through how to customize it for yourself, but here are a few basic tips.
Tips for Incorporating Protein into Your Diet
Start Your Day with Protein: Starting your day with protein can make hitting your goal much easier. Depending on what you enjoy eating, getting 25–30g at breakfast may be easier than you think.
Add Protein Throughout Your Day: Include a source of protein with every meal and snack to maintain energy and satiety.
Plan Ahead: Have protein-rich snacks like hard-boiled eggs, jerky, nuts, or roasted chickpeas to have on hand.
And this isn't about being perfect. Getting close to your goal counts too.
Protein is important, but it's still just one piece of the bigger picture. Nutrition, movement, sleep, stress, mindset and all the other ways you support your body matter too.
Bottom Line
Your body is changing, and what worked at thirty may not work the same way after forty.
That doesn't mean your body is betraying you. It simply means you may need to adjust how you're supporting it in this season of life.
Start by building your meals with protein in mind. You don't need an app or to track everything perfectly.
Start where you are and gradually increase.
Because consistency will always get better results than an all-or-nothing approach.
And if you're not sure where to start, download my free 7-Day Protein-Focused Meal Plan. It'll show you how simple getting more protein from whole foods can actually be.
Be empowered,
Amanda
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