Protein Intake for Women Over 40 Best Way To Age Powerfully

💫Women over 40 shoutout- You need to keep protein a top priority in order to support your body as you age, powerfully…

Health and wellness after 40 is much different than in our 20s and 30s.  Prioritizing protein becomes even more important as we age.  Let’s break down the importance of protein and the best intake for women Over 40.

Protein’s main role is to support our energy, maintain muscle, and promote overall health and wellness.  As women transition through perimenopause and beyond, this becomes more and more important and needs our attention.

1️⃣ Prioritize Protein to Support Muscle Mass and Metabolism

In our late 30s and early 40’s, women naturally experience a decline in muscle mass, a condition known as sarcopenia. This is why we need to be aware and proactive to preserve and even increase muscle mass. The decrease in muscle mass impacts our metabolism and increases susceptibility to conditions like osteoporosis, pelvic floor issues, fatigue, and so much more… Maintaining adequate protein intake becomes key for preserving muscle mass, promoting satiety, and sustaining metabolic health.

How Much Protein? The average woman should aim for 1 to 1.2 grams of protein per pound of (ideal) lean body mass. This amount supports muscle repair, helps regulate hunger, and stabilizes energy levels throughout the day.

2️⃣ Be Mindful of Caloric Intake to Support Lean Body Composition

As we age, there is a natural slowing of metabolism which means women need to be aware of their caloric intake and ensure calories come from high-quality, nutrient-dense foods that support muscle and bone health. Protein has a higher thermic effect than fats and carbs, meaning it takes more energy to digest, thus helping to slightly increase metabolism.

🌟Avoiding Caloric Deficits: While a mild caloric deficit can be helpful for body composition, excessive restriction will hinder muscle maintenance and muscle hypertrophy, causing weight gain, loss of energy and is simply not maintainable!  Instead, focus on whole, unprocessed foods that are naturally filling with protein as your number one priority.

🌟Prioritize Quality Over Quantity: Instead of counting calories, focus on the quality of those calories. Include foods that are rich in micronutrients—like leafy greens, nuts, seeds, and lean protein sources such as chicken, turkey, and fish —to provide energy and support bodily functions.  Take a look at our 12-Week Shred Meal Plan to follow our protein based menu to transform your body, reset your hormones and finally find balance.

3️⃣ Combine Protein and Caloric Awareness with Resistance Training

We have all heard of the 70/30 rule.  To maximize the benefits of protein intake, focus on 70% nutrition to maintain a healthy body composition, combined with a regular cardio and resistance training program. This combination is the key in maintaining muscle mass, bone density, and and efficient metabolism, particularly during perimenopause and well past.  The sooner you start and keep consistent, the easier it becomes to maintain and age powerfully. They say the best time to start was 10 years ago, the next best time is today…

4️⃣ Bone Health

Protein plays a role in maintaining bone density, which is critical for women as we age.  We become more prone to osteoporosis, specifically with the natural shifts in hormones. Ensuring that we have enough protein in our diet with help support the production of collagen helping to improve bone density. 

5️⃣ Immunity and Recovery

Supports immune healthy by promoting the production of antibodies and immune cells. It also helps with recovery and speeds up the natural healing process that slows down with age. 

6️⃣ Skin Health

Amino Acids, the building blocks of protein, support skin elasticity and hydration by aiding in collagen which keeps the skin firm and reduces the appearance of wrinkles. Hello protein as the anti-aging macro-nutrient!

7️⃣ Satiety and Blood Sugar Control

The most satiating macro is….Protein! This means it keeps you full and helps regulate appetite. It also slows down the absorption of glucose into the bloodstream, keeping your blood sugar stable and energy steady throughout the day. This is why we suggest spreading out your protein throughout the day for better muscle protein synthesis and blood sugar regulation. With the G-Fit Methods, we suggest you aim for at least 20-30 grams of protein per meal, 5-6 times a day.

A Simple Daily Meal Plan with a focus on Protein 👇🏼 

Focusing on high-quality protein and a mindful calorie intake isn’t about following a restrictive diet. It’s about fueling your body with the nutrients it needs to thrive. By prioritizing high-quality protein, mindful caloric intake, and pairing these with physical activity, women over 40 can support their bodies through perimenopause and into a strong, vibrant future.