Protein Intake For Women Over 40
Key Points
Why women over 40 require more protein.
How much more protein to eat per day.
Top foods for increasing your protein intake.
Diet culture promotes a one-size-fits-all equation to nutrition, but what your body needs is unique to you. So, you must support each season of life with aligned nutritional changes. As you enter perimenopause, this includes increasing your protein intake to support your whole-body health. Let’s dive into how to adjust protein intake for women over 40.
Protein Isn’t Just for Muscle Mass
Think beyond your muscles, tendons, ligaments, and joints, as protein supports your whole-body health, influencing:
Appetite regulation
Blood sugar regulation
Bone density maintenance
Cellular growth and repair
Tissue growth and repair
Hormonal balance
Metabolic rate
Tissue growth and repair
And more
Muscles Aren’t Just for Strength
Your muscles don’t just build bulk, they keep you mobile, active, and in good health by supporting:
Bladder control
Breathing
Circulation
Digestion
Energy levels
Flexibility
Mobility
Range of motion
Stability
And more
Understanding Sarcopenia
Sarcopenia refers to the loss of lean muscle mass that begins gradually in your late 30s or early 40s. Without a proactive approach, the average adult loses 5% to 13% of their lean muscle mass by the time they reach the age of 60. This can rise to 11% to 50% by the age of 80. Sarcopenia also occurs any time you lose weight rapidly, such as when taking GLP-1 medications. When you lose weight rapidly, approximately 1/3 of what you lose is lean muscle mass.
Increasing your protein intake by an average of 30 to 40 grams per day minimizes sarcopenia. However, dietary changes aren’t enough. Incorporate resistance training at least 3 times a week. This isn’t to bulk up. Resistance training builds new muscles, while increasing protein intake rebuilds existing muscles.
Tailoring Protein Intake for Women Over 40
The average adult requires about .8 grams of protein per kilogram (2.2 pounds). Over the age of 40, this increases to about 1.2 to 1.6 grams per kilogram. It might not sound like much, but it makes a world of difference.
Be mindful that this isn’t a one-size-fits-all equation. If you’re an active person, you may require more protein. And you may need to kick your intake up another notch after the age of 50 and 60.
It’s Not About Eating More
At the same time that your body requires more protein, it requires fewer calories per day. So, the challenge becomes how to consume more protein without consuming more calories. More specifically, eating more meat and seafood isn’t the answer for most. Instead, you want to build your meals around nutrient-dense foods that are high in protein. For most, incorporating more vegetarian protein in their meals and snacks is the answer. Even if you aren’t vegetarian.
This includes:
Nuts
Seeds
Quinoa
Chickpeas
Greek yogurt
Cottage cheese
Low-fat cheese
Let’s Discuss How Much Protein Your Body Needs
Feeling weak or you tire quickly, and aren’t sure why? It could be due to decreased muscle mass. Let’s discuss how much protein you need at 40+, and the meals and snacks to get you there. I’ll begin with an in-depth health and lifestyle assessment, then create a personalized nutrition strategy that includes balanced meal ideas, smart routines, and ongoing support to keep you energized and on track.