PROTEIN AFTER 40

When we’re younger, we can often get away with eating whatever’s quick and convenient — and our bodies somehow bounce back. But after 40, things change. Many women start to notice slower recovery, less muscle tone, and a creeping loss of strength. The hidden culprit? Often, it’s not hormones alone… it’s protein.

So how much protein do you actually need after 40 — and why does it matter more now than ever before? Let’s break it down.

Why Protein Becomes More Important After 40

  1. Muscle Loss (Sarcopenia)
    From around age 30, we naturally lose 3–8% of muscle each decade unless we actively fight it. Protein is the building block of muscle, so if you’re not eating enough, you’ll struggle to maintain tone and strength.

  2. Metabolism & Fat Loss
    Muscle tissue burns more calories at rest than fat does. By protecting your lean muscle with protein, you help keep your metabolism working for you, not against you.

  3. Hormonal Shifts
    During perimenopause and menopause, declining estrogen can accelerate muscle and bone loss. Protein helps counteract this, supporting stronger bones and steadier energy.

  4. Satiety & Cravings
    Protein is the most filling macronutrient. When you eat enough, you stay fuller for longer — which helps curb mindless snacking.

So… How Much Protein Do You Really Need?

The old recommendation (the RDA) suggests about 0.8 g per kg of bodyweight — but that’s simply the minimum to prevent deficiency, not to thrive.

Most research now shows women over 40 do best with 1.6–2.2 g of protein per kg of bodyweight per day.

👉 Example: If you weigh 70 kg (about 154 lbs), that’s 110–150 g of protein per day.

This might sound like a lot, but spread across meals and snacks, it’s surprisingly doable.

Practical Ways to Hit Your Protein Goals

Here’s how a day could look:

  • Breakfast: 2 eggs + Greek yogurt (25g)

  • Snack: Protein smoothie with whey or plant protein powder (20–25g)

  • Lunch: Chicken breast with salad (30g)

  • Snack: Cottage cheese or tuna on rice cakes (20g)

  • Dinner: Salmon with veggies and quinoa (35g)

That’s already 130+ grams without feeling restrictive.

Best Protein Sources for Women 40+

  • Animal-based: chicken, turkey, fish, lean beef, eggs, Greek yogurt, cottage cheese

  • Plant-based: lentils, chickpeas, tofu, tempeh, edamame, quinoa, beans

  • Convenient boosts: protein powders, collagen peptides (great for joints/skin but shouldn’t be your main protein source)

Common Mistakes to Avoid

❌ Relying only on dinner for protein. Spread it throughout the day to maximize absorption.
❌ Thinking plant-based means low protein. With smart planning, you can hit your goals.
❌ Skipping protein after workouts. This is prime time to repair and build muscle.

Bottom Line

After 40, protein isn’t just about “getting enough to survive.” It’s about thriving, protecting your muscle, boosting metabolism, and feeling stronger in your body every single day.

Aim for 1.6–2.2 g per kg of bodyweight, spread across 3–4 meals/snacks. Pair it with strength training, and you’ll notice the difference not only in how you look, but in how you feel.

✨ Remember: It’s not about dieting harder — it’s about fueling smarter. Protein is your ally in energy, fat loss, and aging strong.

The Body Transformation Hub