10 Reasons Protein is Essential for Women Over 40

From preserving muscle mass to boosting metabolism and enhancing bone health, the benefits of protein are vast and essential—especially as you age!

Some of the most high-protein foods include:

• Eggs
• Fish, such as salmon and tuna
• Lean meats, such as chicken and turkey
• Lentils, beans, quinoa, and chickpeas
• Nuts and seeds, such as walnuts and pumpkin seeds
• Dairy products, such as milk, Greek yogurt, and cottage cheese
• Soy products like tempeh and tofu

Here, Chris Freytag, a certified personal trainer and health coach, offers 10 compelling reasons why protein is essential for women over 40 and how incorporating it into your diet can help keep you strong, healthy, and energized.

1. Muscle Mass Preservation

As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence.

Try Chris’s favorite strength training moves for women over 50 and the best mobility exercises for staying active paired with more protein to see the best results.

2. Metabolism Support

Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism.

In addition to protein, these are the top fat-burning foods that can increase your metabolism.

3. Bone Health

Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures.

4. Hormonal Balance

Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance.

See my additional tips for balancing hormones for weight loss.

5. Blood Sugar Regulation

Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels and mood and preventing insulin resistance.

If you’re struggling with high blood pressure, check out these foods that can help lower blood sugar naturally.

6. Satiety and Weight Management

Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life.

You can also give these 25 sneaky weight loss tips a try!

7. Muscle Recovery and Repair

Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury.

8. Skin Health

Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age.

You can also try Chris’s favorite anti-aging skincare.

9. Immune Function

Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age.

Browse these immunity guides for extra support:

• Best Immune Boosting Foods
• Try This Tea for Immune System Support
• 20 Top Anti-Inflammatory Foods

10. Nutrient Absorption

Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being.

Incorporating protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds into daily meals and snacks can help women in mid-life meet their protein needs and reap the numerous benefits it offers for health and vitality.

How Much Protein Do Women Need Post-Menopause?

The recommended amount of protein for women in their post-menopausal years varies depending on factors such as activity level, muscle mass, overall health, and individual goals. However, as a general guideline, the Recommended Dietary Allowance (RDA) for protein for adult women is 0.36 grams of protein per pound of body weight per day.

Some experts suggest slightly higher protein intake for women in midlife and beyond to support muscle preservation, bone health, and overall well-being. For older adults, recommendations may range from 0.5 to 1 gram of protein per pound of body weight per day.

For example, a woman who weighs 150 pounds may aim for approximately 54 to 75  grams of protein per day, while a more active woman with the same weight may target closer to 75 to 150 grams of protein daily.

Consulting with a healthcare provider or a registered dietitian can provide personalized guidance on protein intake and overall nutrition for women in their post-menopausal years.

The Takeaway

Now that you know how important protein is for women over 40, it’s time to add it to your weekly nutrition plan! 

Try incorporating high-protein foods like eggs, salmon, chicken, turkey, quinoa, lentils, walnuts, milk, cottage cheese, and tofu.

Once you start adding the right amount of protein to your diet, you may be surprised how great you feel!

• Category: Health, Nutrition