How Much Protein Do Women Need to Build Muscle and Burn Fat — After 40
The Power of Protein: Fueling Your Body Through Perimenopause and Beyond.
Ladies, let's talk about protein. As we enter our 40s and navigate the wild ride of perimenopause, our bodies undergo some major changes. One of the most frustrating? That stubborn and mind boggling weight gain and loss of muscle tone that seems to appear out of nowhere. But here's the good news - upping your protein intake can be a game-changer for managing your weight and maintaining muscle as you age.
Why Protein Matters More After 40
Once we hit our 40s, our bodies become less efficient at using protein. This means we need to eat more of it to get the same benefits we did in our younger years. Adequate protein intake is crucial for:
Maintaining muscle mass and strength
Supporting bone health
Boosting metabolism
Promoting satiety and weight management
Balancing blood sugar levels
Supporting hormone production
How Much Protein Do You Really Need?
The general recommendation for protein intake ranges from 0.54 to 0.9 grams per pound of body weight daily. For perimenopausal and menopausal women, daily protein needs increase to 1.0 - 1.2 grams per pound of ideal body weight. For me, a 150-pound woman, this translates to about 150 -180 grams of protein per day. Which I admit, sounds like a lot, and it takes some time to figure out how to make it happen. Life Time Health Refuel Protein bars (plant based, gluten free) help me, and so does getting about 20 - 30 grams of protein in with every snack or meal. So don’t worry, give yourself time and try different strategies, you’ll find ways to make your goal totally doable.
The Benefits of Boosting Your Protein
Increasing your protein intake to this level can have some serious perks:
Weight Management: Protein helps you feel fuller for longer, reducing overall calorie intake and supporting weight loss or maintenance.
Muscle Preservation: As we age, we naturally lose muscle mass. Adequate protein, combined with strength training, helps preserve and even build lean muscle.
Stronger Bones: Protein works hand-in-hand with calcium and vitamin D to maintain bone density, crucial for preventing osteoporosis.
Balanced Blood Sugar: Protein helps stabilize blood sugar levels, reducing cravings and energy crashes.
Better Recovery: If you're staying active (and you should be!), protein supports muscle repair and recovery after workouts.
Tips for Boosting Your Protein Intake
Start with Breakfast: Aim for at least 20-30 grams of protein at your first meal. Try Greek yogurt with nuts and berries, or a veggie-packed omelet. Or if you have a dairy allergy like me, I use Life Time Health’s VITAL Vegan Protein with 8 oz of water before my coffee daily for 20 grams.
Snack Smart: Choose protein-rich snacks like hard-boiled eggs, cottage cheese, or a small handful of almonds. I love RAWR Organics Protein Bars when I’m on the go, and LTH Vital Vegan powder for shakes.
Power Up Your Lunch: Add lean protein like chicken, fish, or tofu to your salads or grain bowls.
Don't Forget Plant Protein: Beans, lentils, quinoa, and edamame are excellent sources of protein and fiber.
End Strong with Dinner: Include a palm-sized portion of protein with your evening meal, whether it's salmon, lean beef, or a plant-based alternative.
Consider a Supplement: If you're struggling to meet your protein needs through food alone, a high-quality protein powder can be a convenient option. I literally can’t get my protein goal without help, try LTH FUEL for 30g of vegan goodness per serving.
The Takeaway
Prioritizing protein during perimenopause and beyond isn't just about building bulky muscles - it's about supporting your overall health, managing your weight, and maintaining your strength and vitality as you age. By aiming for 0.54 to 0.9 grams of protein per pound of body weight, you're giving your body the fuel it needs to thrive during this transitional time. Remember, every woman's journey through perimenopause is unique. Listen to your body, stay active, and don't be afraid to experiment with different protein sources to find what works best for you. Here's to strong, healthy bodies, in all seasons of our lives.
Fuel smart, feel strong.
♡, Breanna
