If you’ve been fortunate enough to reach the age of 40 or beyond, you’ve probably been hearing a lot more about protein lately. Or maybe you’re already finding yourself trying to figure out how to choke down 100+ grams of protein each day, which can feel like a full time job!
There’s a reason for that.
As we move through perimenopause and menopause, changing estrogen levels can affect our muscle mass, bone health, strength and body composition. And while we can’t stop aging (nor should we want to, because if we’re not aging, we’re dead!), we can be much more intentional about how we support our bodies through it.
One of the simplest places to start? Protein.
Why protein becomes so important in midlife (35+ if we’re being real)
Here’s what you need to understand in simple terms. Protein provides the building blocks our bodies need to maintain and repair And maintaining muscle becomes increasingly important as we age, not just because we want to look strong, but because we want to BE and stay strong.
Think carrying groceries. Traveling. Getting up off the floor. Playing with your grandchildren (or kids). Maintaining your balance. Protecting your bones. Staying independent.
This is about healthspan, not just lifespan.
And here’s something I remind women often: nutrition and strength training work together. You can eat plenty of protein, but your muscles also need a reason to stay strong. Resistance training provides that stimulus.
Complete vs. incomplete protein – without the science lesson
You may hear proteins described as “complete” or “incomplete.”
Here’s the simple version: complete proteins contain all nine essential amino acids our bodies cannot make on their own. Foods such as eggs, dairy, fish, poultry and meat are complete proteins, as are some plant foods such as soy.
Other plant proteins may contain lower amounts of one or more essential amino acids. That doesn’t make them “bad” proteins. Eating a varied diet, including beans, lentils, nuts, seeds and whole grains, can provide the amino acids your body needs.
You don’t need to obsess over it. Just prioritize it. Variety matters.
So…how much protein do you need?
This is where things get more individualized.
The standard adult RDA is 0.8 grams of protein per kilogram of body weight per day, but that represents a minimum designed to prevent deficiency, not necessarily an optimal target for maintaining muscle as we age.
Research and expert recommendations for aging adults often suggest higher amounts, particularly for people who are physically active or strength training.
Rather than getting caught up in finding one “perfect” number, I encourage women to first ask:
Am I intentionally including a meaningful source of protein throughout my day?
For many women I work with, the answer is: probably not.
And that’s where we start.
5 Simple Ways to Get More Protein
1. Start with breakfast.
Breakfast is often where women come up short. Eggs, Greek yogurt, cottage cheese, a protein smoothie or another high-protein option can help you start accumulating protein early instead of trying to make it all up at dinner. I’m not a big breakfast person, so my favorite hack to start my day with protein is to add a scoop of protein powder in my morning coffee (1/2 scoop in each of my 2 cups). That gives me 26 grams off the bat.
2. Build every meal around a protein source.
Before deciding what else is on your plate, ask: Where’s my protein? Chicken, fish, eggs, lean meats, Greek yogurt, cottage cheese, tofu, tempeh, beans and lentils are all options. When dining out and buiding a bowl or salad, I like to add an extra serving of protein, so double chicken or fish. And I always add avocado for healthy fats and a dose of fiber.
3. Upgrade your snacks.
Instead of grabbing something that is primarily carbohydrates, pair it with protein (“think clothe your carbs”). Think fruit with Greek yogurt, vegetables with hummus, cottage cheese, nuts, edamame, hard-boiled eggs or another protein-rich option you enjoy.
4. Use protein supplements strategically.
Whole foods are important, but real life is busy. A quality protein powder can be an incredibly convenient way to fill the gap. Add it to a smoothie, oatmeal, granola, or another meal when you’re struggling to get enough from food alone.
5. Make protein convenient.
Keep easy protein options available at home, at work and on the go. A little preparation can prevent that 3 p.m. moment when you’re starving and grabbing whatever happens to be nearby (ususally sugar carbs that make us crash later and elevate our blood sugar)
What I do in my own life
This is where I practice what I coach. This is a general day in the life of prioritizing protein.
I start my day with 48 grams of protein by adding a scoop of protein powder and collagen into my morning coffee (1 scoop each divided into 2 cups). After my morning strength training or walk, I drink my favorite ready to drink refrigerated protein shake, another 26 or 32 grams, dependingn on which protein shake I have on hand. Lunch is always protein based – grilled chicken or fish in a bowl, salad or other form or hard boiled eggs & avocado with side of veggies. If I get hungry in the afternoon, I grab a handful of nuts, hard boiled egg (I like to smear with avocado for +healthy fats), protein bar or some probiotic cottage cheese. Dinner is always a lean protein with veggies and a healthy fat like avocado, which I eat daily.
These little additions matter because consistency beats perfection. Remember, one of my favorite mantra’s, “What we do every day matters more than what we do once in a while!”
You don’t have to completely overhaul your diet tomorrow. Start by looking at what you’re already eating and ask:
Where can I add a little more protein?
Five grams here. Ten grams there. A better breakfast. A smarter snack. Protein at every meal. Get creative and have fun with it!
Those small choices add up.
And when you combine adequate protein with strength training, movement, sleep and recovery, you’re giving your body something incredibly valuable: the tools it needs to remain strong, capable and resilient as you age and navigate the changes that perimenopause and menopause bring.
That’s the goal.
Not shrinking ourselves as we get older.
Building ourselves stronger.
Ready to Make Nutrition Work for Your Body?
Knowing you need more protein is one thing. Figuring out how much you need and how to realistically fit it into your life is another.
If you’re looking for a more personalized approach to nutrition, one that considers your lifestyle, current life phase, health goals and hormone archetype, I can help.
Together, we can create a personalized nutrition plan that prioritizes protein and the nutrients your body needs now, while keeping it practical enough to actually work in your busy life.
No extremes. No complicated meal plans. Just simple, sustainable strategies designed for you and the season of life you’re in.
Ready to get started? Let’s build a plan that helps you eat well, feel strong and live well.