Protein 101: How Much You Really Need & Best Sources for Women Over 40

Why Protein Becomes a Game Changer for Women Over 40

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If there’s one thing I’ve learned on my journey through menopause, it’s that what worked in my 30’s doesn’t always cut it anymore. 

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Sound familiar? If you’ve ever felt like your body’s playing by a different rulebook after 40, you’re definitely not alone.

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One of the biggest game changers for me was changing up my nutrition.  Which meant prioritizing protein.

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If you're focusing on midlife wellness, navigating hormonal weight changes, or just trying to build confidence after 40, dialing in your protein is where it’s at.

Protein isn’t just for bodybuilders. It’s essential for maintaining muscle, stabilizing energy levels, and supporting overall health, especially for women over 40. But how much do we really need? And where should we get it from? Let’s break it down.

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How Much Protein Do Women Over 40 Need?

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Protein is like the maintenance crew for your body. As we age, we naturally lose muscle faster and rebuild it slower. Protein provides the amino acids your body needs to repair, rebuild, and keep everything running smoothly, kind of like how a crew keeps a building safe, functional, and standing strong over time. Without enough of it, things start to wear down faster than they can be fixed.

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The general guideline is 0.8 grams per kilogram of body weight, but let’s be honest, that’s just enough to not be deficient. Experts who focus on women’s health in midlife recommend aiming for anywhere between 1.2 to 2.0 grams per kilogram to help with muscle retention, hormone health, and metabolism.

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A Simple Formula:

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Take your ideal weight in pounds and multiply by 0.54 to 0.9 to get your target daily grams of protein.

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Example: If your goal weight is 150 lbs, aim for between 80 to 135 grams of protein per day 

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Want a shortcut? Use this macro calculator to personalize your numbers. 

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According to Harvard Health, protein needs vary with age and activity, and women in midlife typically benefit from more than the minimum. 

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Protein needs for women over 40 are different from what they were in our 20s and 30s, especially if you’re aiming for strength, energy, and aging with confidence.

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Best Sources of Protein for Women Over 40

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Animal and Plant-Based Proteins

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Choosing the best high-protein foods for women over 40 doesn’t have to be complicated.

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Not all protein sources are created equal. Prioritizing high-quality, complete proteins will help support muscle retention, energy, and overall wellness. Here’s a breakdown:

Animal-Based Protein Sources

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These proteins are complete proteins, meaning they contain all essential amino acids your body needs.

• Chicken breast (3.5 oz) – 31g protein
• Salmon (3.5 oz) – 25g protein
• Eggs (2 large eggs) – 12g protein
• Greek yogurt (1 cup, plain, non-fat) – 20g protein
• Cottage cheese (½ cup, low-fat) – 14g protein
• Lean beef (3.5 oz, cooked) – 26g protein

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Plant-Based Protein Sources

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Plant proteins can be just as powerful, but you may need to combine sources to get all essential amino acids.

• Lentils (1 cup, cooked) – 18g protein
• Chickpeas (1 cup, cooked) – 15g protein
• Quinoa (1 cup, cooked) – 8g protein
• Tofu (3.5 oz, firm) – 10g protein
• Edamame (1 cup, cooked) – 17g protein
• Hemp seeds (3 tbsp) – 10g protein

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What May NOT be a Great Protein Source?

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Just because it has protein doesn’t mean it’s good for you, kind of like how French fries are technically made from potatoes, which is a vegetable. But it doesn’t make them a salad.

Some foods wear the “high protein” badge but are loaded with sugar or preservatives. A few to keep an eye on:

• Protein bars: Some are fine in a pinch, but others are sugar bombs in disguise. Read those labels!
• Flavored yogurts: Sneaky sugar. I go for plain Greek yogurt and add my own berries.
• Deli meats: Yes, they have protein, but also sodium and preservatives. Not a daily choice for me.

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How to Hit Your Protein Goals Without Overthinking It

• Start your day with eggs, cottage cheese, or Greek yogurt instead of cereal or toast.
• Add lean protein to every meal: chicken, fish, tofu, beans, etc.
• Snack smart: cottage cheese, hard-boiled eggs, protein shakes.
• Don’t fear protein powders. A quality supplement can help you meet your goals without cooking 24/7. They’re like your nutrition backup dancers, always ready when you need them!  This one is my favorite!

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Final Thoughts

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If you're in your 40s (or beyond) and feeling sluggish, struggling with body composition, or hitting a wall in your workouts, protein might be the piece you’re missing. Prioritizing it changed everything for me. I hope it does for you, too.

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Ready to feel stronger, more energized, and more in control of your midlife wellness? Grab my free Protein Made Simple guide, and let’s get you fueling your glow-up from the inside out!

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Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and make a purchase.