Top Reasons Why Protein is a Must for Women 40+ By Andrea Gaynor – AG Fitness & Health

Top Reasons Why Protein is a Must for Women 40+

By Andrea Gaynor – AG Fitness & Health

As we move into our 40s and beyond, our bodies start to change—and so should our nutrition. One of the biggest game-changers? Protein. It’s not just for bodybuilders or gym buffs—it's an essential nutrient that plays a crucial role in how we feel, look, and function every day.

Here’s why protein deserves a top spot on your plate:

1. Supports Muscle Strength and Tone

From the age of 30, women can lose up to 3–5% of muscle mass each decade—faster if we’re inactive. After 40, this speeds up, especially during perimenopause and menopause.

Protein, combined with resistance training, helps maintain and build lean muscle, keeping us strong, toned, and independent as we age.

2. Keeps Your Metabolism Fired Up

Muscle burns more energy at rest than fat does, so the more lean muscle you have, the higher your resting metabolism.

More protein = more muscle = more calories burned, even when you're chilling on the sofa!

3. Reduces Midlife Weight Gain

Many women experience weight gain or body shape changes in midlife. High-protein meals help balance blood sugar and reduce cravings by keeping you fuller for longer.

No more reaching for the biscuit tin an hour after breakfast!

4. Supports Hormonal Balance

Protein plays a key role in hormone production and detoxification. During perimenopause and menopause, our hormone levels fluctuate. Eating enough protein helps stabilise these changes, supporting everything from mood to sleep.

5. Promotes Better Recovery and Energy

Whether you’re lifting weights, walking, doing Pilates, or just running around after everyone else—your body needs recovery fuel.

Protein helps repair muscles, reduce soreness, and keeps your energy levels more stable throughout the day.

6. Improves Skin, Hair, and Nail Health

Collagen is a type of protein that supports skin elasticity and joint health—two things that naturally decline with age.

Getting enough protein in your diet helps support glowing skin, healthy hair, and strong nails.

How Much Do You Need?

Every woman is different, but a general rule is around 1.2–2g of protein per kg of body weight per day.

Spread it across your meals and snacks—for example:

Greek yoghurt with berries and seeds

Chicken or tofu stir-fry

Protein smoothie after training

Boiled eggs and oatcakes as a snack

If you're strength training (which I highly recommend!), you'll benefit from being on the higher end of that range.

Final Thoughts

Prioritising protein isn’t about being perfect—it’s about supporting your body to feel energised, strong, and resilient through your 40s, 50s and beyond.

Need help building a protein-rich, feel-good routine that works for your lifestyle?

Let’s chat! Whether it’s in class, 1:1 coaching, or in one of my women's wellness programmes—I’m here to support you.

You deserve to feel your best—starting with what’s on your plate.

Andrea x

Top Reasons Why Protein is a Must for Women 40+

By Andrea Gaynor – AG Fitness & Health

As we move into our 40s and beyond, our bodies start to change—and so should our nutrition. One of the biggest game-changers? Protein. It’s not just for bodybuilders or gym buffs—it's an essential nutrient that plays a crucial role in how we feel, look, and function every day.

Here’s why protein deserves a top spot on your plate:

1. Supports Muscle Strength and Tone

From the age of 30, women can lose up to 3–5% of muscle mass each decade—faster if we’re inactive. After 40, this speeds up, especially during perimenopause and menopause.

Protein, combined with resistance training, helps maintain and build lean muscle, keeping us strong, toned, and independent as we age.

2. Keeps Your Metabolism Fired Up

Muscle burns more energy at rest than fat does, so the more lean muscle you have, the higher your resting metabolism.

More protein = more muscle = more calories burned, even when you're chilling on the sofa!

3. Reduces Midlife Weight Gain

Many women experience weight gain or body shape changes in midlife. High-protein meals help balance blood sugar and reduce cravings by keeping you fuller for longer.

No more reaching for the biscuit tin an hour after breakfast!

4. Supports Hormonal Balance

Protein plays a key role in hormone production and detoxification. During perimenopause and menopause, our hormone levels fluctuate. Eating enough protein helps stabilise these changes, supporting everything from mood to sleep.

5. Promotes Better Recovery and Energy

Whether you’re lifting weights, walking, doing Pilates, or just running around after everyone else—your body needs recovery fuel.

Protein helps repair muscles, reduce soreness, and keeps your energy levels more stable throughout the day.

6. Improves Skin, Hair, and Nail Health

Collagen is a type of protein that supports skin elasticity and joint health—two things that naturally decline with age.

Getting enough protein in your diet helps support glowing skin, healthy hair, and strong nails.

How Much Do You Need?

Every woman is different, but a general rule is around 1.2–2g of protein per kg of body weight per day.

Spread it across your meals and snacks—for example:

Greek yoghurt with berries and seeds

Chicken or tofu stir-fry

Protein smoothie after training

Boiled eggs and oatcakes as a snack

If you're strength training (which I highly recommend!), you'll benefit from being on the higher end of that range.

Final Thoughts

Prioritising protein isn’t about being perfect—it’s about supporting your body to feel energised, strong, and resilient through your 40s, 50s and beyond.

Need help building a protein-rich, feel-good routine that works for your lifestyle?

Let’s chat! Whether it’s in class, 1:1 coaching, or in one of my women's wellness programmes—I’m here to support you.

You deserve to feel your best—starting with what’s on your plate.

Andrea x