Why Protein Matters More Than Ever for Women Over 40

agfitnessandhealth
6 days ago
4 min read

If you've ever wondered...

"Am I eating enough protein?"

You're not alone.

It's one of the questions I'm asked most often by women over 40.

Many of us grew up thinking protein was something only bodybuilders worried about.

The truth?

As we get older, protein becomes one of the most important nutrients we can eat.

Not to build huge muscles.

But to help us stay strong, healthy and independent for years to come.

Why Protein Matters More After 40

As we move through perimenopause and menopause, our bodies naturally begin to lose muscle.

This process is called sarcopenia, and it gradually accelerates with age.

At the same time, declining oestrogen can affect:

Muscle strength

Bone health

Recovery from exercise

Metabolism

Appetite regulation

Protein helps support all of these.

Think of it as the building block your body uses to repair and maintain muscles, tissues and many important body functions.

Protein Isn't Just About Muscle

Yes, protein helps build muscle.

But that's only part of the story.

Eating enough protein also helps:

Keep you fuller for longer

Support healthy bones

Maintain your metabolism

Aid recovery after exercise

Support immune function

Help preserve strength as you age

For women over 40, these benefits become increasingly important.

How Much Protein Do Women Over 40 Need?

The NHS recommends around 0.75g of protein per kilogram of body weight for the average adult.

However, many experts believe women who are exercising regularly, especially strength training, or going through menopause may benefit from a higher intake.

A practical target for many active women is around 1.2–1.6g per kilogram of body weight each day.

For example:

A 60kg woman may benefit from 72–96g per day

A 70kg woman may benefit from 84–112g per day

An 80kg woman may benefit from 96–128g per day

There's no need to obsess over the numbers.

Instead, focus on including a good source of protein with each meal.

What Does 25–30g of Protein Look Like?

Here are a few examples:

2 chicken breasts (small portion) – around 30g

Greek yoghurt with berries – around 20–25g

3 eggs on wholemeal toast – around 20g

Tuna with salad – around 30g

Tofu stir-fry – around 25g

Cottage cheese – around 25g

Protein smoothie – around 25–30g

Vegetarian and vegan diets can absolutely provide enough protein too—it just takes a little more planning.

Spread It Throughout the Day

One of the biggest mistakes I see is eating very little protein all day...

...then having a large portion with dinner.

Your body uses protein more effectively when it's spread across the day.

Aim to include some at:

Breakfast

Lunch

Dinner

Snacks if needed

Small changes soon add up.

Protein and Strength Training Work Together

Protein on its own won't build muscle.

Strength training on its own won't maximise muscle growth.

Together?

They're a brilliant combination.

Every time you challenge your muscles through resistance training, you're giving your body a reason to become stronger.

Protein provides the building blocks to support that process.

My Takeaway

I don't count every gram of protein.

I don't believe you need to become obsessed with food.

But I do make a conscious effort to include protein at every meal because I know what it can do for my health, my strength and my future.

As women, we're often told to eat less.

I'd rather encourage you to eat smarter.

Protein isn't just about building muscle.

It's about building the healthiest version of yourself.

Ready to Feel Stronger?

If you're looking for support with nutrition, strength training and creating healthy habits that actually fit your lifestyle, I'd love to help.

At AG Fitness & Health, I help women over 40 build strength, improve their confidence and feel healthier through evidence-based coaching, Women on Weights and one-to-one support.

Because getting older isn't about becoming weaker.

It's about becoming stronger than you ever thought possible

Andrea x

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 27+ 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. 💪

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