As we age, maintaining muscle mass and overall health becomes increasingly important, especially for women over 40. Protein, a macronutrient often associated with muscle building, plays a critical role in supporting various bodily functions, including metabolism, hormone production, and immune system strength. This complete protein guide will explore the benefits of protein, why women need more of it as they age, how to calculate your protein needs, and provide a comprehensive protein shopping list.
What is Protein?
Protein is one of the three essential macronutrients, alongside carbohydrates and fats, that our bodies need to function optimally. Composed of amino acids, which are often referred to as the building blocks of life, protein is crucial for the growth, repair, and maintenance of tissues in the body. Amino acids are categorized into three groups:
- Essential Amino Acids: Cannot be produced by the body and must be obtained from food.
- Non-Essential Amino Acids: Can be synthesized by the body.
- Conditionally Essential Amino Acids: Usually non-essential but become essential in times of illness or stress.
Why Women Need More Protein as They Age
As women age, several physiological changes occur that increase the need for dietary protein:
- Muscle Mass Decline:
- Starting at age 30, women can start to gradually lose muscle mass with each decade. Studies show that eating a high protein diet, especially combined with resistance training, can help peri and post-menopausal women maintain and increase muscle size and strength.
- Hormonal Changes:
- With menopause, estrogen levels decrease, which can lead to reduced muscle mass and bone density. Protein supports the body’s ability to maintain muscle mass and bone health during these changes. Additionally, protein helps manage the increased fat accumulation that often occurs with hormonal shifts.
- Metabolism:
- Protein has a higher thermic effect than carbohydrates and fats, meaning the body burns more calories digesting and metabolizing protein. As metabolism slows with age, consuming more protein can help maintain a healthy weight and support metabolic functions.
- Satiety and Weight Management:
- Protein is more satiating than carbohydrates and fats, helping women over 40 manage their appetite and avoid overeating, which is crucial for maintaining a healthy weight as metabolism slows.
How Much Protein Do You Need?
The amount of protein you need daily depends on several factors, including your weight, activity level, and health goals. However, a general guideline for women over 40 is to consume 40% of your daily caloric intake from protein.
Calculating Your Protein Needs:
- Determine Your Daily Caloric Needs:
Calculate your daily caloric needs based on your Basal Metabolic Rate (BMR) and activity level. An online calculator can help with this. - Calculate Protein Intake:
- Take 40% of your daily calorie intake.
- Since each gram of protein provides 4 calories, divide the protein calories by 4 to get the grams of protein you need.
Example Calculation:
If your daily caloric intake is 1500 calories:
40% of 1500 = 600 calories from protein.
600 ÷ 4 = 150 grams of protein per day.

Protein Shopping List:
Here’s an inspired, high-protein shopping list from ‘The Formula By Lauren’ to help you meet your protein needs:
Lean Meats & Poultry:
- Chicken breast
- Turkey breast
- Lean beef (sirloin, tenderloin)
- Pork tenderloin
Seafood:
- Salmon
- Tuna
- Cod
- Shrimp
- Sole
- Mackerel
Dairy & Eggs:
- Greek yogurt
- Cottage cheese
- Low-fat cheese (feta, mozzarella)
- Eggs
Plant-Based Proteins:
- Lentils
- Chickpeas
- Black beans
- Quinoa
- Tofu
- Tempeh
Nuts & Seeds:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Pistaschios
Whey Protein:
- Whey protein isolate
- Casein protein
Benefits of Protein:
- Muscle Growth and Repair:
- Protein provides the necessary amino acids to repair and build muscle tissue, which is especially important after exercise. Regular protein intake helps maintain muscle mass, especially in the face of age-related muscle loss .
- Bone Health:
- Adequate protein supports bone density and reduces the risk of fractures, which is crucial as bone density declines with age.
- Improved Immune Function:
- Protein plays a key role in building and repairing body tissues, including immune cells, enhancing your ability to fight infections and stay healthy .
- Hormonal Balance:
- Protein is essential for producing hormones, enzymes, and neurotransmitters, helping maintain overall hormonal balance, especially during menopause.
Incorporating Protein into Your Diet
Breakfast:
- Start your day with an omelette, Greek yogurt parfait or a whey protein smoothie.
Lunch:
- Opt for a grilled chicken or tuna salad with plenty of vegetables and a side of quinoa.
Dinner:
- Include lean protein like salmon or turkey, paired with a generous portion of vegetables and a small serving of whole grains.
Snacks:
- Keep protein-rich snacks like hard-boiled eggs, nuts, low carb protein bars, and whey protein shakes on hand to keep you full between meals.
Conclusion
Protein is a vital nutrient that supports muscle maintenance, bone health, and overall well-being, especially for women over 40. By ensuring you consume enough high-quality protein daily, you can combat the natural effects of aging, stay strong, and maintain a healthy weight. Use this guide and the protein shopping list to make informed choices that align with your health goals.
For more in-depth insights into your protein needs, you can read my blog on the real truth bombs about your protein needs.
Until Next Time,
Be Fierce,
Lauren Jacobsen