Why Women Over 40 Need More Protein (And How to Absorb It Better!)

June 23, 2025

If you’ve ever been told that protein is just for bodybuilders, let me stop you right there.

For women over 40, protein is non-negotiable—not just for muscle, but for energy, metabolism, hormone balance, and even aging well. But here’s the catch: as we age, our bodies actually absorb and use protein less efficiently, meaning we need more protein, not less.

So if you’re feeling like you’re doing everything “right” but still struggling with low energy, muscle loss, or stubborn weight gain, this is for you. Let’s break it down. ⬇️

Why Women Over 40 Need More Protein

🔥 Muscle Loss Speeds Up After 40

Starting in our 30s, we naturally begin losing 3-8% of muscle mass per decade—but during perimenopause and postmenopause, that loss speeds up due to declining estrogen levels.

➡️ More protein = better strength, metabolism, and energy

⚡ Protein Fuels a Faster Metabolism

Muscle is metabolically active, meaning the more you have, the more calories your body naturally burns at rest. If you're losing muscle, your metabolism slows down, making it harder to maintain or lose weight.

➡️ More protein = a stronger metabolism and better fat-burning potential

💡 Protein Supports Hormones & Energy Stability

Hormonal shifts during perimenopause can cause blood sugar crashes, mood swings, and intense cravings. Protein helps stabilize energy, reducing cravings and preventing energy dips throughout the day.

➡️ More protein = steady energy, fewer cravings, and improved mood

🦴 Protein Strengthens Bones & Prevents Injury

Most women focus on calcium for bone health, but protein is just as important for keeping bones strong as estrogen declines.

➡️ More protein = stronger bones, fewer injuries

But Here’s the Catch—Your Body Absorbs Less Protein As You Age

This is where things get tricky. As we age, our bodies become less efficient at digesting and using protein, which means we actually need higher amounts to get the same benefits.

Here’s why:

🔹 Your muscles become less responsive to protein (anabolic resistance)
🔹 Your digestive system slows down, making protein breakdown less efficient
🔹 Your body needs more protein for recovery, muscle repair, and hormone balance

Translation? Even if you’re eating the same amount of protein as you did in your 30s, your body isn’t using it as effectively anymore. This is why I went from 120g a day to 155g in my mid 40's.

How to Get More Protein Without Feeling Overwhelmed

If you’re thinking, “Okay, so how do I actually eat more protein?”, don’t worry—I’ve got you.

Here are three simple ways to boost your intake starting today:

✅ Eat at least 30g of protein per meal – This is the minimum needed to trigger muscle protein synthesis. (Hello to HelloAmino pancakes!)
✅ Prioritize leucine-rich proteins – Animal proteins, dairy, eggs, and high-quality protein powders (like HelloAmino mixes 😉) are best.
✅ Start your day with protein – No more skipping breakfast. Try high-protein overnight oats, pancakes, or lattes to hit your numbers early.

Want the Full Breakdown?

This is just the beginning. If you’re ready to learn exactly how much protein you need, how to maximize absorption, and get simple meal strategies that actually work for your lifestyle, my Macro Tracking + Guide & E-Cookbook has everything you need.

Inside, you’ll learn:

✔ A E-Guide to Macro Tracking – A simplified approach to learning exactly how to calculate, track, and adjust your macros for your body and goals.
✔ Indulge & Thrive E-Cookbook – 44+ macro-friendly recipes, including high-protein breakfasts, easy mains and desserts that taste like the real thing.
✔ Single-Serve Hacks & Meal Prep Shortcuts – Quick & easy ways to hit your protein without spending hours in the kitchen.
✔ Mocktails, Pantry Staples & Kitchen Essentials – Everything you need to make macro-tracking feel effortless.