How Much Protein Do Adults Over 40 Need?
Most women aren't eating nearly enough protein to support muscle retention and fat loss. Here is a simple guide to calculating your needs and hitting your targets.
If there's one macronutrient you need to pay attention to after 40, it's protein. Unfortunately, the vast majority of women are chronically under-eating it.
Why Protein Matters More Now
As we discussed in the strength training article, muscle mass naturally declines with age. Protein provides the building blocks (amino acids) necessary to repair and build muscle tissue. Furthermore, as we age, our bodies experience "anabolic resistance," meaning we need a higher dose of protein to stimulate muscle protein synthesis compared to when we were younger.
How Much Do You Need?
The Recommended Dietary Allowance (RDA) for protein is a mere 0.8 grams per kilogram of body weight. However, this is the minimum amount needed to prevent deficiency, not the optimal amount for thriving, especially if you're active.
A better target for active women over 40 is 1.6 to 2.2 grams of protein per kilogram of body weight (or about 0.75 to 1 gram per pound of target body weight).
Tips for Hitting Your Goal
- Start Early: Aim for 30 grams of protein at breakfast to set the tone for the day and stabilize blood sugar.
- Lean Sources: Chicken breast, turkey, fish, tofu, and Greek yogurt are excellent, high-protein options.
- Supplement Smartly: A high-quality whey or plant-based protein powder can be a convenient way to boost your intake, especially post-workout.
What a day of protein looks like
Breakfast: Greek yogurt with berries, or eggs with toast. Lunch: a palm sized portion of chicken or fish on a salad or grain bowl. Snack: cottage cheese or a protein shake. Dinner: lean meat, tofu or beans with vegetables. Protein spread across the day is easier to hit than one big dinner.
Applied Fitness Team
Expert Coaches
