The Essential Role of Protein for Women Over 40 in Midlife Health

Jacky Lampl
6 days ago
2 min read

protein rich meal option, seared tuna with — Seared sesame-crusted tuna, a vibrant dish rich in protein, offers a delicious and beneficial boost during perimenopause.

Protein in Perimenopause: Why 30g Per Meal Is a Game Changer for Women 40+

Here's why protein becomes increasingly essential after 40 — and how it supports your strength, energy, and resilience. As a nutritionist and yoga instructor working with women in midlife, I frequently hear, “I eat healthy — I don’t think I need more protein.” However, once you reach perimenopause and beyond, what sufficed in your 30s is no longer adequate, particularly in terms of protein intake.

1. Protein in Midlife: Why Women Over 40 Need More Than They Think

Many women in their 40s and 50s say their shape has changed — belly fat increases, arms feel softer, and clothes fit differently. This is partly due to age-related muscle loss (called sarcopenia), which accelerates during and after menopause.

Protein provides the essential amino acids your body needs to build and maintain lean muscle, which helps:

Reduce body fat
Improve strength and posture
Support metabolism (muscle burns more calories than fat)
Improve insulin sensitivity

You can’t “tone” without muscle — and you can’t build muscle without protein.

2. Protein Supports Bone Health

We often think of calcium when it comes to bones, but protein is just as critical.

Studies show that higher protein intake — especially when combined with resistance exercise (like strength training or targeted yoga) — improves bone mineral density and reduces fracture risk in older adults.

Getting enough protein may help preserve the scaffolding your bones rely on to stay strong — especially during the estrogen decline of menopause.

3. Protein Keeps You Satisfied (and Helps Reduce Cravings)

Women in midlife often struggle with energy crashes and sugar cravings — especially in the afternoon or evening.

Protein stabilises blood sugar, supports steady energy, and helps you feel fuller for longer. It also reduces the urge to snack or reach for quick sugar fixes, especially when combined with fiber and healthy fats.

4. How Much Protein Do You Need?

The UK Reference Nutrient Intake (RNI) for protein is set at 0.75g per kg of body weight. However, this amount is intended to prevent deficiency — not to ensure optimal health in midlife. Women in their 40s and older might find it beneficial to consume 1.2–1.6g per kg daily to maintain muscle, support bone health, and feel strong and energised.

Most midlife women do better with 1.2–1.6g of protein per kg of body weight, spread across meals, which often translates to 25–35g of protein per meal.

Not sure what 30g of protein looks like? I’ve got examples on my Instagram post from July 25th.

5. When to Eat Protein

Aim to include protein at every meal, starting with breakfast.

Why? Because your body doesn’t store protein like it does fat or carbs, and most women under-eat protein early in the day, making it harder to hit their needs.

Your muscles, bones, and hormones will thank you.