Why Your Protein Needs Change After 40
By Jessica Corwin, RDN
The Shift No One Talks About
After 40, something quietly changes in your body: it becomes less efficient at building and maintaining muscle from the protein you eat. Scientists call this anabolic resistance, and it's one of the most under-discussed shifts in midlife health.
This doesn't mean you need to overhaul your entire diet. But it does mean that the same eating habits that worked in your 30s may not be enough anymore.
How Much Protein Do You Actually Need?
The general recommendation for adults is about 0.8 grams per kilogram of body weight. But for women over 40 — especially those going through perimenopause — research suggests aiming for 1.2 to 1.6 grams per kilogram to support muscle maintenance, bone health, and metabolic function.
For a 150-pound woman, that's roughly 80–110 grams of protein per day.
Practical Ways to Boost Your Intake
You don't need protein shakes or complicated meal plans. Here are simple shifts:
- Start with protein at breakfast. Eggs, Greek yogurt, or cottage cheese can set the tone for the day.
- Distribute protein across meals. Your body uses protein most effectively when it's spread throughout the day — aim for 25–35 grams per meal.
- Snack with intention. A handful of nuts, hummus with veggies, or a hard-boiled egg can bridge the gap.
The Bottom Line
Your body is changing — and that's okay. By understanding what it needs now, you can make small, meaningful adjustments that support your energy, strength, and vitality for years to come.
Have questions about your protein needs? Book a consultation and let's create a plan that fits your life.
