What is Protein?
Protein is one of the three macronutrients essential to human life, alongside carbohydrates and fats. It is made up of building blocks called amino acids, which are used by the body to repair tissues, build muscle, produce enzymes and hormones, and support immune function.
Unlike carbohydrates and fats, the body does not store protein, making it vital to consume adequate amounts daily.
For women over 40, protein becomes even more important as it helps counteract age-related muscle loss, supports metabolism, and promotes overall health.
Why Protein is Crucial for Women Over 40
- Preserves Muscle Mass: After age 30, women naturally begin to lose muscle mass at a rate of about 3-8% per decade, a process known as sarcopenia. This muscle loss accelerates during menopause due to declining estrogen levels. Protein helps combat this by providing the building blocks (amino acids) needed to repair and rebuild muscle tissue, particularly when combined with strength training.
- Boosts Metabolism Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. By maintaining or building muscle through adequate protein intake, women can support a healthier metabolism, making it easier to manage weight and avoid the gradual increase in body fat that often occurs with age.
- Supports Bone Health Protein isn’t just for muscles; it’s vital for maintaining strong bones. As estrogen declines during menopause, bone density decreases, increasing the risk of osteoporosis. Protein works with calcium and vitamin D to promote bone strength and reduce fracture risk.
- Improves Recovery and Energy For women engaging in regular exercise, protein helps repair muscles, reduce soreness, and support energy levels. Without sufficient protein, recovery slows, energy dips and injuries are more likely to occur.
- Manages Appetite and Cravings Protein is highly satiating, meaning it keeps you feeling full for longer. By including protein-rich foods in every meal, women can better regulate blood sugar levels, reduce cravings, and avoid the energy crashes associated with high-carb or sugary snacks.
How Much Protein Do Women Over 40 Need?
Traditional Australian Dietary Guidelines recommend 0.8 grams of protein per kilogram of body weight per day. However, current research shows that this amount may be insufficient for women over 40 who want to preserve muscle and support overall health. A better target is:
- 1.6 to 2.2 grams of protein per kilogram of ideal body weight per day.
Example: A 120kg woman whose healthy body weight would be 70kg, would need 112-154 grams of protein daily.
To maximise muscle protein synthesis (the process of building muscle), it’s important to spread protein intake throughout the day and make sure you’re having adequate protein pre & post-workout.
SBF members have specific protein (both food & supplementation) guidelines in their Challenge Fuel Plans.
Best Sources of Protein
- Animal-Based Proteins
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood (salmon, tuna, shrimp)
- Eggs and egg whites
- Dairy products (Greek yogurt, cottage cheese, milk)
- Plant-Based Proteins
- Legumes (lentils, chickpeas, black beans)
- Soy products (tofu, tempeh, edamame)
- Whole grains (quinoa, farro)
- Nuts and seeds (almonds, chia seeds, hemp seeds)
- Collagen While not a complete protein, collagen is particularly beneficial for women over 40, as it supports skin elasticity, joint health, and bone strength. Combine it with a complete protein source to maximise benefits.
What About Protein Supplements
Protein powders vary in type, processing, and purpose, offering options for diverse needs. Here’s a breakdown:
Common Protein Types:
- Whey Protein (derived from milk during the cheese-making process):
- Popular and fast-absorbing, ideal for muscle growth and recovery.
- Two common forms:
- Concentrate (WPC): Least processed, higher in fats/carbs, lower in protein, cost-effective.
- Isolate (WPI): Highly purified, low in fat/lactose, higher in protein, suitable for low-carb diets.
- Casein Protein (found in dairy):
- Slow-digesting, supports sustained muscle repair, often used at night.
- Plant-Based Proteins: *Most plant-based proteins are NOT complete proteins!
- Soy Protein: Supports muscle synthesis and heart health.
- Pea Protein: High in essential amino acids, allergen-friendly, gentle on the digestive system.
- Rice Protein: Hypoallergenic, best combined with other proteins for a complete amino acid profile.
Key Considerations:
- Source & Dietary Fit: Animal vs. plant-based, allergen-friendly options.
- Protein Content: Match to your goals – pre or post-workout, snack or part of a meal.
- Additives: Minimise artificial ingredients and choose reputable brands.
- Taste & Texture: Trial packs can help identify palatable options.
- Budget: Balance quality and cost.
Conclusion
Adequate protein is vital for women over 40, helping to preserve muscle, support metabolism, and promote overall health during a time of significant hormonal and physiological change.
By prioritising protein-rich foods and pairing them with regular strength training, women can build strength, maintain vitality, and feel their best in the years ahead.
If you’re 40+ & want a scientifically based, female-specific program to help build strength and lose fat, I can help:
This information is general and does not account for specific nutritional needs. Consult your healthcare professional before using protein powders, especially if you have underlying health concerns or restrictions.
Individual responses to supplements may vary, so what works for one person may not suit another. Always check labels and select protein powders from reputable brands with third-party quality testing.
While convenient, protein powders should complement, not replace, whole-food protein sources in a balanced, nutrient-dense diet. Prioritise variety to meet your nutritional needs.
