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The Power of Protein & Why It Matters

The Power of Protein: Why Women Over 40 Need to Prioritise It


When it comes to feeling energised, strong, and confident in your body, protein is your best friend 💪.

Yet so many women over 40 aren’t eating enough of it – and that can make a huge difference to your health, energy, and results from exercise.


Let’s break down why protein matters, what it actually does in your body, and how you can make sure you’re getting enough every single day.


Why Protein Matters After 40


As we move through our 40s, 50s and beyond, our bodies naturally go through hormonal changes that affect our metabolism, energy, and muscle mass. Without enough protein, it becomes harder to:


✨ Build and maintain lean muscle

✨ Recover properly from exercise

✨ Support bone health

✨ Stay fuller for longer (goodbye constant snacking!)

✨ Keep energy levels steady


The truth is – protein isn’t just for bodybuilders. It’s essential for women who want to feel strong, vibrant, and in control of their health.



What Protein Does in Your Body


Think of protein as your body’s building blocks.


Muscles & strength – Every time you train, tiny muscle fibres break down. Protein repairs and rebuilds them stronger.


Hormones & enzymes – Many of your body’s key messengers and chemical reactions rely on protein.


Bones & joints – Protein supports bone density and works with calcium to keep your skeleton strong.


Satiety & cravings – Protein-rich meals help balance blood sugar and keep you feeling satisfied.


Skin, hair & nails – Collagen, keratin, and elastin are all protein-based – so yes, it supports your glow too ✨.



The Benefits of Prioritising Protein


✅ Easier fat loss while protecting lean muscle

✅ Better workout performance and recovery

✅ Improved metabolism

✅ Stronger bones and reduced risk of osteoporosis

✅ More stable moods and energy levels

✅ Feeling fuller, satisfied, and less likely to reach for sugar



How Much Protein Do You Actually Need?


General government guidelines can be on the low side. For women over 40, especially if you’re active, aiming for:


👉 1.6–2.2g of protein per kg of bodyweight daily is a great target.


For example, if you weigh 70kg, that’s around 110–150g of protein per day.


That might sound like a lot at first, but once you spread it across your meals and snacks, it’s absolutely doable.



Simple Ways to Boost Your Protein Intake


Start your day right – Go for eggs, Greek yoghurt, or a protein smoothie instead of toast or cereal.


Protein at every meal – Build your plate around chicken, turkey, fish, lean beef, eggs, tofu, or lentils.


Upgrade your snacks – Swap biscuits for cottage cheese with fruit, or a handful of edamame.


Don’t forget dairy – Skyr, Greek yoghurt, and cheese are great protein sources.


Try a supplement if needed – A good quality whey or plant protein powder can make hitting your target much easier (especially on busy days!).



Final Thoughts


Protein is one of the most powerful tools you can use to support your health, fitness, and well-being as you age. It fuels your workouts, helps you recover, keeps your bones and muscles strong, and even helps you manage your appetite.


If you’ve been struggling with low energy, cravings, or feeling like your workouts aren’t giving you results – check your protein intake. A few simple tweaks could change everything.


👉 Start today: aim for protein with every meal, and notice how much better you feel in just a few weeks.



About Andrea Gaynor


Hey, I’m Andrea, founder of AG Fitness and Health. I help women over 40 feel strong, confident, and more like themselves again through fitness, nutrition, and self-care that actually fits into real life. I’ve been in the fitness game for 25+ years — and I get how things change in your 40s and beyond.


My style is supportive, no fluff, and always focused on helping you feel empowered and supported every step of the way. 💪


Want to get started? Grab a pair of dumbells and try this FREE at-home workout I created just for women like you:


👉 10-Minute Full Body Dumbell Workout




Let’s connect!


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📸 Instagram: @agfitnessandhealth



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📧 Email agfitness@yahoo.com


Andrea xx

 
 
 

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