Protein is one of the most important nutrients for women over 40.
As we move through perimenopause and menopause, hormonal changes affect:
- Muscle mass
- Metabolism
- Recovery
- Bone health
- Appetite regulation
- Body composition
Protein plays a key role in supporting all of these.
Yet many women don’t eat enough protein and are often surprised to learn just how much their requirements increase as they age.
Let’s look at why protein matters, how much you need, and the best ways to include it in your diet.
What Is Protein?
Protein is one of the three main macronutrients, alongside carbohydrates and fats.
It is made up of smaller compounds called amino acids, which are used by the body to repair tissues, build muscle, produce enzymes and hormones, support immune function, and maintain healthy skin, hair and nails.
Unlike carbohydrates and fats, the body does not store large amounts of protein, making it important to consume adequate amounts each day.
Why Protein Is Important For Women Over 40
Preserves Muscle Mass
After the age of 30, women naturally begin to lose muscle mass at a rate of approximately 3-8% per decade. This process can accelerate during perimenopause and menopause as estrogen levels decline.
Muscle plays an important role in strength, mobility, balance, physical independence, and healthy ageing.
Adequate protein intake, combined with regular strength training, helps provide the building blocks needed to maintain and build lean muscle tissue.
Supports Metabolism
Muscle is metabolically active tissue, meaning it burns more energy than body fat, even at rest.
As muscle mass declines, calorie requirements often decrease, making it easier to gain body fat over time.
Maintaining muscle through adequate protein intake and resistance training helps support a healthy metabolism and body composition.
Supports Bone Health
Protein plays a vital role in maintaining strong, healthy bones.
As estrogen declines during menopause, bone density naturally decreases, increasing the risk of osteoporosis and fractures.
Protein works alongside calcium, vitamin D, and resistance training to help support bone strength and healthy ageing.
Improves Recovery
Protein provides the nutrients needed to repair and rebuild tissues following exercise.
Without sufficient protein, recovery can be slower, soreness may last longer, and it can become more difficult to maintain training consistency.
Helps Manage Hunger And Cravings
Protein is highly satiating, meaning it helps you feel fuller for longer.
Including protein-rich foods at each meal can help regulate appetite, stabilise blood sugar levels, reduce cravings, and minimise the energy crashes often associated with highly processed foods.
How Much Protein Do Women Over 40 Need?
The current Australian RDI for protein is 0.75 grams per kilogram of body weight per day for women aged 19–70.
These recommendations were established in 2006 and were designed primarily to prevent deficiency in the general population.
Since then, a growing body of research has highlighted the importance of higher protein intakes for preserving muscle mass, strength, recovery and healthy ageing, particularly in older adults and physically active individuals.
A more practical target is:
1.6-2.2 grams of protein per kilogram of ideal body weight per day.
For example, a woman weighing 120kg whose healthy body weight would be approximately 70kg should aim to consume between 112-154g of protein per day.
It’s also beneficial to spread your protein intake throughout the day by including a source of protein at each meal and snack, rather than consuming most of it in a single meal.
Best Sources Of Protein
Animal-Based Protein Sources
- Chicken breast
- Turkey
- Lean beef
- Fish and seafood
- Eggs and egg whites
- Greek yoghurt
- Cottage cheese
- Milk
Plant-Based Protein Sources
- Lentils
- Chickpeas
- Black beans
- Tofu
- Tempeh
- Edamame
- Quinoa
- Nuts and seeds
While total protein intake is important, not all protein sources provide the same benefits for muscle maintenance and recovery.
Some protein sources contain higher amounts of essential amino acids than others, making them more effective at supporting muscle health as we age.
What About Protein Supplements?
Most women can meet their protein requirements through food.
However, protein supplements can be a convenient option for busy lifestyles, particularly after training or when it is difficult to consume enough protein (and the right type of protein) through meals alone.
Whey Protein
Whey protein is one of the most popular and researched protein supplements available.
It is rapidly absorbed and commonly used to support muscle recovery following exercise.
Two common forms include:
Whey Protein Concentrate (WPC)
- Less processed
- Contains small amounts of fat and carbohydrates
- Generally more affordable
Whey Protein Isolate (WPI)
- Higher protein content
- Lower in fat and lactose
- Often preferred by those with lactose sensitivities
Casein Protein
Casein is a slower-digesting dairy protein that provides a steady release of amino acids over several hours.
Plant-Based Protein Powders
Plant-based protein powders can be suitable for women who avoid dairy products, however not all plant proteins are equal when it comes to supporting muscle maintenance and recovery.
Common options include soy, pea, and rice protein.
Knowing you need more protein is one thing.
Knowing exactly how much you need, how to fit it into your day, and how to combine it with effective training is where most women struggle.
That’s exactly what I teach inside my 4 Week Starter Challenge.
Learning how much protein to eat and how to fit it into your day will make a significant difference to your strength, recovery, body composition and results.
Disclaimer:Â This information is general in nature and does not take into account your individual circumstances, medical history, or nutritional needs. Please consult your healthcare professional for personalised advice. Â