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Why everyone’s talking about protein and what women over 40 really need to do about it.

Writer's picture: Nancy WestNancy West

Updated: 3 days ago

If you’ve spent any time scrolling through health blogs, fitness Instagram accounts or just been visiting the supermarket recently, you’ll have noticed a trend: protein, protein, protein.



It seems like everyone is obsessed with this macronutrient. And no, it’s not just the gym bros, the muscle mad or fitness influencers; protein is everywhere - slapped on products in supermarkets to give them a “healthy” edge or an ever-growing and saturated protein supplement industry.


So, what’s the deal? Why has the world become fixated on protein, what is the right amount of protein for women over 40 and how can you boost your protein intake naturally and healthily?


Let’s dive into the science, the hype and the practical steps you can take to make sure you’re getting the right amount of protein to support your body at this important stage in life.


The protein craze: why all the fuss?


Protein isn’t exactly a new concept in the health world. It's one of the three main macronutrients, along with fats and carbohydrates, that our bodies need in large amounts to function properly. (there are 4 macronutrients, if you include water.)


Protein is made up of amino acids. These are essentially the building blocks of the body. The body has the ability to create some of the 20 amino acids we need, but there are 9 that need to be consumed within the diet. These are called essential amino acids. Which foods contain which amino acids probably needs a whole other blog post. Thats one for another day.


The rise in protein as a feature of advice around a healthy diet can be attributed to a few factors, including social media trends, the boom in fitness culture and a growing awareness around the link between diet and health outcomes.


But the truth is, the buzz around protein is not just about building muscle or losing weight. Protein has a much broader role in our health, especially as we age.


Here’s why protein has become such a focal point:


  1. Muscle maintenance and repair: If you’re a bodybuilder, you’re definitely going to need a LOT of protein. But even for us “normal” folk, as we get older, we naturally lose muscle mass (also known as sarcopenia). In fact, after the age of 30, we begin to lose about 3-8% of muscle mass per decade. Yikes!!

    By the time you reach your 40s, this process may accelerate, making protein intake more crucial than ever. Protein is essential for building, maintaining and repairing muscles, and increasing your intake can help mitigate this natural muscle decline alongside strength training, meaning both become more important as you age.



  2. Hormonal changes: For women in their 40s, hormonal shifts, particularly the perimenopausal changes leading up to menopause, can impact energy levels, mood and have a knock on effect on metabolic health. Protein can play a role in stabilising blood sugar levels and supporting the production of important hormones, making it even more important during this stage of life.


  1. Satiety and weight management: Protein helps you feel fuller for longer, which can be a game-changer if you’re trying to manage your weight or reduce cravings. If your metabolism slows, you may notice that you're not as easily satisfied by meals. Adding more protein can help curb hunger and promote feelings of fullness, preventing those mid-afternoon snack attacks.


  2. Bone health: Women in their 40s need to be mindful of changes in bone density due to declining estrogen levels. The risk of osteoporosis increases in women as they get older. Protein supports bone health by improving calcium absorption and helping to maintain strong bones as we age.


  1. Skin, hair, and nails: Collagen, the protein that keeps skin firm and supple and the most abundant type of protein in the body, also naturally declines with age. Your body can make its own collagen and a protein-rich diet can help replenish the building blocks your body needs to do this. Your skin hair and nails are good signallers for whether your diet is providing you with the nutrients you need.


Protein myths: The internet's overhyped claims


Now, while there’s plenty of buzz about protein, some of the messaging out there can be misleading. Let’s bust a few myths to set the record straight:


  • More protein = more muscle: While protein is essential for muscle repair and growth, simply upping your intake won’t magically transform you into a bodybuilder. You’ll need to do some serious training for this. For most women in their 40s, the goal should be muscle maintenance and support. You can get benefits from moderate increases in protein combined with lifting weights.


  • You need protein shakes to get enough protein: Protein shakes, powders, and supplements can be helpful for some people, but they’re not a necessity. Whole foods are a far better source of protein because they provide additional nutrients like natural vitamins, minerals, and healthy fats that supplements just can’t offer. Plus, wholefoods are far more satisfying and keep you feeling fuller for much longer. If you are going to include a protein powder, look at the ingredients and watch out for added sugar, sweeteners and flavourings. The more minimally processed the better.



  • You have to eat tons of meat: While meat is a great source of protein, it’s far from the only option. Many plant-based protein sources are rich in nutrients, lower in fat, and can be just as effective in supporting muscle health and overall well-being. Products such as tofu, beans and legumes, nuts and seeds all offer some protein. However, no plant source will offer the full spectrum of essential amino acids, like animal proteins do, so you do need to work a bit harder to get a diverse range of plant proteins to give your body what it needs.


How much protein should a 40+ woman be eating?


The recommended dietary allowance (RDA) for protein is 46g per day for women, but this number doesn’t take into account factors like age, activity level, and specific health goals. In my view it's too low.


For women in their 40s, a general guideline is to aim for about 1.0 to 1.2 grams of protein per kilogram of body weight if you're moderately active.


So, for a 70kg (154lb) woman, that would be around 70-84 grams of protein per day.


If you're aiming for muscle maintenance, weight loss, or increased energy, you may want to aim for the higher end of that range. However, it's always best to work with a healthcare provider, health coach or nutritionist to get personalised advice.


Practical ways to boost your protein intake


Now that you understand why protein matters and how much you need, let’s talk about how to actually make it happen. Here are some healthy protein sources to up your protein intake without resorting to protein shakes:


  1. Start your day with a protein-rich breakfast: Ditch the sugary cereal or toast and opt for a protein-packed breakfast. Eggs, greek yoghurt, cottage cheese, or a smoothie with protein powder or nut butter are all great options.


  1. Snack smart: Skip the empty-calorie snacks like crisps or sweets. Instead, reach for a handful of nuts, a hard-boiled egg or hummus with veggies. These snacks will provide energy bosting nutrition, keep you feeling satisfied longer and prevent those slumps that can leave you reaching for junk food later on.



  1. Incorporate plant-based proteins: Don't forget about plant-based protein sources like lentils, beans, chickpeas, tofu, tempeh, and quinoa. These are excellent sources of protein and are often packed with fibre, helping to keep you full and promote gut health. Swapping rice for quinoa is a great way to up the protein level.


  2. Add protein to every meal: Aim to include a protein-rich food source in every meal. This could mean adding chicken, fish, or tofu to salads, mixing beans or lentils into soups, or using cottage cheese as a topping for baked potatoes.


  3. Go for lean meats and fish: While red meat can be a great source of protein, it’s also high in saturated fats. Instead, opt for lean meats like chicken or turkey, or include fish like salmon, mackerel, or sardines, which provide the added benefit of omega-3 fatty acids that support heart and brain health.



  4. Don’t forget dairy: If you tolerate dairy, it’s an excellent source of protein. Greek yoghurt, cottage cheese, and milk all contain protein and can be added to snacks, smoothies, or meals for an easy protein boost.


  5. Boost protein in your favourite dishes: Try adding extra protein to your usual meals. For example, throw some chicken or beans into your pasta, top your salad with boiled eggs or chickpeas, or add some minimally processed protein powder to your pancake mix. Small tweaks can go a long way.


The scoop


Protein isn’t just a trend—it’s a fundamental part of maintaining health and vitality as we age. But while the internet might be flooded with loud claims about protein and the need for powders, shakes and processed protein bars, the truth is that you can boost your protein intake in simple, sustainable ways that work for you.


As a woman in your 40s, your body’s needs are changing, and upping your protein intake can help support everything from muscle maintenance and bone health to energy and skin elasticity. So, forget the quick fixes and focus on a balanced, real-food approach to fuel your body for the long haul. After all, your 40s are just the beginning of an exciting, vibrant chapter—so let’s make sure you’re feeling your best every step of the way.


Ready to boost your protein intake and feel your best in your 40s? Start incorporating these easy, real-food strategies into your daily routine and notice the difference in your energy, muscle tone, and overall vitality. If you're looking for personalised guidance on balancing your nutrition, energy, and health, get in touch with me today for a free consultation! Let’s create a plan that works for you.

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