Why Women over 40 need MORE Protein (not less)

For years, the loudest health advice directed at women has been to eat less and move more. It sounds simple. But in practice, this persistent messaging has had an unintended consequence: a widespread reduction in overall food intake – especially protein.

In our consultations, when dietary histories are reviewed, the average woman is consuming around forty per cent of her daily protein requirement. That’s less than half of what her body actually needs. No wonder so many describe feeling tired, weak and low in energy. When overall food intake drops, protein is usually the first (and biggest) casualty.

And for women over forty, this couldn’t matter more.

The Evidence Is Clear: Women Need More Protein as They Age

The table below comes from a summary of observational studies on protein intake and muscle amongst post-menopausal women [Source: Black & Hussey (2024) The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength: A Narrative Review. Physiologica 4(3) 266–285.]

A consistent pattern reveals that a higher protein intake is associated with:

• Greater muscle mass and muscle size
• Lower body fat
• Better muscle strength
• A reduced risk of frailty
• Improved physical function
• Higher lean mass and healthier body composition

Yet despite this evidence, many women in midlife focus on reducing calories or fasting for long stretches – strategies that rarely address the real drivers of metabolic decline, hormonal shifts or muscle loss.

Why Women Over 40 Actually Need More Protein

Women over forty need more protein to counteract age-related muscle loss (sarcopenia), a process that accelerates with declining oestrogen. Adequate protein supports bone health, boosts metabolism and helps manage appetite. Increased intake preserves lean muscle mass – essential for strength, mobility and metabolic function. It also supports bone density and satiety, helping prevent weight gain through perimenopause and menopause.

Key reasons for increased protein needs

1. Muscle preservation

From about age thirty, muscle mass begins to decline, and this speeds up during perimenopause and menopause due to lower oestrogen levels. Adequate protein stimulates muscle protein synthesis and preserves lean mass – supporting strength, mobility and metabolic health.

2. Bone health

As oestrogen falls, the risk of osteoporosis increases. Protein contributes to bone structure, supports collagen formation and assists calcium absorption.

3. Metabolism support

Muscle is metabolically active. The more muscle you maintain, the stronger your resting metabolism. By protecting muscle through sufficient protein, women can better manage the midlife weight gain that often appears suddenly and feels resistant to change.

4. Appetite management

Protein is highly satiating. When protein intake is low, the body naturally seeks additional energy – often through carbohydrates – to compensate.

5. Energy and recovery

Protein is essential for tissue repair. With inadequate intake, post-exercise recovery slows, soreness increases and energy levels dip.

Protein: The Metabolic Backbone

Clinically, we see protein as the backbone of metabolic health. It regulates appetite, supports muscle, fuels recovery, stabilises blood sugar and contributes to immune and hormonal function.

Why So Many Are Falling Short

When someone reduces overall calories or begins fasting, the body doesn’t selectively remove energy from fats or carbohydrates. Protein intake is usually what drops first.

And when protein falls short, we see:

• Reduced strength
• Increased fatigue
• Slower metabolism
• Loss of lean mass
• Higher body fat percentage
• Persistent hunger
• Poor recovery
• Skin and hair changes

Low-protein diets leave women feeling worse – not because they lack discipline, but because the body is missing the raw materials it needs to function.

How Much Protein Do Women Need?

We recently published a blog post - outlining personalised protein targets based on body weight, along with practical examples of how much protein is found in everyday foods. It’s an excellent starting point if you’re unsure of your needs.

For many women, this means intentionally including protein at each meal – and, on busy days, using options such as the Enlighten Me Shakes as a simple way to bridge the gap, especially when appetite is low or nausea limits intake.

How to Increase Your Protein Intake

Here are some simple, sustainable strategies:

• Incorporate protein at every meal: Eggs, yoghurt, lean meat, fish, legumes, tofu or tempeh are excellent daily options.
• Choose high-quality sources: Lean meats, dairy, fish, nut butters, seeds, beans and lentils offer a balanced spread.
• Increase gradually: If your baseline intake is low, build it up slowly to support digestion.
• Pair protein with strength training: This combination maximises muscle preservation and growth at any age.

The Bigger Picture: Healthy Ageing Starts Now

Women over forty are not necessarily destined for decline. Instead, this phase of life offers an extraordinary opportunity to recalibrate health, strengthen metabolic foundations and support long-term independence.

When protein intake is optimised:

• Strength improves
• Energy increases
• Blood sugar stabilises
• Bone health is supported
• Weight management becomes easier
• Muscle mass is preserved
• Quality of life improves

Closing Reflection

At Enlighten Me, our mission is to help women understand their bodies with clarity, compassion and evidence. Protein sits at the very centre of that conversation. Supporting women through perimenopause, menopause and beyond begins with nourishment – not restriction.

Thank you for being part of our community. We’re honoured to walk alongside you as you build strength, resilience and confidence for the years ahead.