Why We Need More Protein as We Age (and How to Get It In Without Overthinking It)

Let’s clear something up: eating more protein isn’t just for bodybuilders, athletes, or your gym-obsessed nephew.

As women — especially once we hit our 40s and beyond — our protein needs go up, not down. But most of us are still eating like we did in our 20s, and it’s holding us back from feeling strong, energised, and healthy.

So why does protein matter more as we age?

1. Muscle loss speeds up after 40
   We naturally start to lose muscle mass (called sarcopenia), which affects strength, balance, and even how many calories we burn at rest.

2. Our bodies become less efficient at processing protein
   As we age, our ability to absorb and utilise protein declines — which means we actually need more of it to get the same benefit we used to. You’re not doing anything wrong — your body just needs a bit more help.

3. We recover more slowly
   Protein is crucial for tissue repair — from tough workouts to just staying active, we need more of it to bounce back and feel good.

4. It helps manage hunger and cravings
   Higher-protein diets help regulate appetite and reduce the rollercoaster of energy dips and cravings that many of us feel in perimenopause and menopause.

5. It supports bone health
   Not just calcium’s job — protein helps maintain strong bones, which is especially important as oestrogen levels drop.

How much protein do you actually need?

A general guideline is around 1.6–2.2g of protein per kilogram of body weight — but even just increasing it at each meal is a great place to start.

For a 65kg woman, that’s roughly 100–140g of protein a day.

If that sounds like a lot — you’re not alone.

Simple ways to eat more protein (without becoming a meal prep robot):

• Start with breakfast
  Swap toast or cereal for Greek yoghurt, eggs, or a smoothie with protein powder.

• Make protein the base of your meals
  Think: chicken, tofu, fish, lean beef, legumes — build around that.

• Snacks count too
  Boiled eggs, cottage cheese, protein bars, or even jerky can help you top up.

• Use powders and convenience items wisely
  Protein shakes, high-protein yoghurts, and even pre-cooked meats can save time and effort.

Final thought:

You don’t need to obsess over macros or hit the number perfectly every day.

But prioritising protein — especially as you get older — is one of the most powerful habits for staying strong, energetic, and independent for years to come.

Because you deserve to feel good in your body — not just get by in it.