How much protein for women over 40? Are you confused about how much protein you need to eat each day to build muscle?
Have you been strength training but not seeing any real results?
If this sounds like you, then keep reading. This post will clarify in depth the topic of protein for women over 40 including how much you need to meet your strength training goals and support your active lifestyle in your 40s and beyond.
Today, we’re diving deep into the world of protein for women over 40 with specific guidance on how to calculate your protein needs based on your specific needs and life stage. Whether you’re lifting weights to maintain muscle mass, building strength or simply want to stay active, protein is your secret weapon to well-being, longevity and independence.
What Role Does Protein Have in Strength Training?
Before we get into the details on how to calculate your protein needs, let’s define what protein is, why it matters and how it benefits and supports muscle growth.
Protein is a compound that is made of amino acids. Amino acids are often referred to as the “building blocks” of the human body. It is one of three macronutrients (carbohydrates and fats being the other two) and is essential for many optimal body functions.
Functions of protein
- Forms structural components of our cells, tissues and organs
- Enzymes. Many of the enzymes in our body are actually proteins.
- Hormones, like enzymes (like insulin ) are proteins.
- Are involved in transporting substances throughout our body.
- Immune function. Antibodies are proteins and are critical for immune system response.
- Energy. Protein can be used as an energy source when carbohydrates are limited.
- Muscle function and repair.
Why we need adequate protein intake for muscle growth and maintenance:
- Muscle Protein Synthesis (MPS): Adequate protein intake stimulates MPS, the process by which the body builds new muscle tissue.
- Muscle Repair: Protein provides the necessary amino acids to repair muscle damage that occurs during exercise.
- Preventing Muscle Loss: Sufficient protein intake helps prevent muscle breakdown, especially important during periods of calorie restriction or aging.
- Improved Recovery: Protein aids in faster recovery after workouts, reducing muscle soreness and improving performance in subsequent sessions.
- Increased Strength: Combined with resistance training, adequate protein intake supports increases in muscle strength.
- Metabolic Boost: Muscle tissue is metabolically active, so maintaining or increasing muscle mass can help boost metabolism.
- Hormonal Response: Protein intake can stimulate the release of anabolic hormones that promote muscle growth.
- Satiety: Protein is more satiating than carbohydrates or fats, which can help in maintaining a healthy body composition.
- Bone Health: Adequate protein intake is associated with better bone density, crucial for postmenopausal women at risk of osteoporosis.
- Functional Capacity: By supporting muscle mass and strength, adequate protein intake helps maintain functional capacity and independence as we age.
For postmenopausal women engaged in strength training, these benefits are particularly important due to the natural decline in muscle mass and strength that occurs with aging and hormonal changes.
Adequate protein intake, combined with resistance exercise, can help counteract these effects, supporting overall health and fitness.
Why Protein Intake is Important in Menopause
It is no secret that a woman’s body both physically and mentally changes during menopause. There are several reasons for these changes. Most are attributed to decline and fluctuation of hormones, mostly estrogen but also progesterone.
Estrogen is an anabolic hormone, thus it promotes muscle growth and strength. During menopause, the lack of estrogen can lead to muscle loss if we do not consume enough protein and strength train to help prevent this.
This is why, as we enter menopause our protein needs start to increase. This can be challenging as most women in general do not consume enough protein let alone meet these increased needs as they enter perimenopause and menopausal states.
How Much Protein Do I need?
This is a tricky question. Everybody is different. Protein intake is based on body weight, lifestyle, activity level, body composition, and fitness goals.
Minimum protein recommendations for sedentary women: 1.7-2.0 grams/kilograms of body weight. This is a guideline for women who are not currently exercising or active in their daily lives. In other words, this is the bare minimum.
Moderate activity (HIIT session or 1-2 hours of cardio): 2.0-2.2 grams/kilogram of body weight. This is the category where most women fall into. If you are an endurance athlete or competing at a high level, you may need more protein.
Protein Timing and Distribution
It is important to balance your protein intake throughout the day. The main recommendation is to get about 30-30 grams of protein at each meal and about 10-20 grams of protein with snacks. Women should also get at least 30 grams of protein right after a training session to reap the muscle building benefits. Eating a high protein meal or snack after training helps to prevent catabolism (breakdown), lower cortisol and start the repair process. So not only is protein helpful to build muscle, it is also beneficial for recovery from strenuous activity.
Pre-Workout protein recommendations: 10-20 grams
Post Workout protein recommendations: 30-40 grams
Protein Sources for Postmenopausal Women
I follow a vegan diet so most of my protein comes from plant sources like tofu, tempeh, seitan, pea protein powder and crumbles. I have an indepth blog post covering this topic and I encourage you to check it out for more details on plant-based protein sources.
Tips for Incorporating More Protein into Your Diet
After you calculate your protein needs for the day, the next step is to divide that throughout the day into meals and snacks.
For example, if you require 120 grams of protein per day and eat 1-2 snacks and 3 meals you could divide them accordingly:
10 grams protein pre workout
30 grams of protein per meal (breakfast, lunch and dinner)
20 grams protein per snack
Now that you know how much protein you need and when to time your meals and snacks, the next step is to research high protein foods that you enjoy and make sure you have them available. Meal prepping is great for this. For those of you who have never meal prepped or are not familiar, it is basically preparing meals ahead of time and having them ready to eat and prepare with minimal work. I usually do this on the weekend to ensure that I have protein packed meals ready for the week. I have several blog posts discussing this and I would encourage you to read for more information and recipe ideas.
Best Muscle Building Protein Sources
High Protein Recipes:
Vegan Taco Bowls with Jalapeno Lime Sauce
High Protein Wrap with Tofu and Veggies
High protein snack ideas:
- Vegan yogurt. I like this brand by Kite Hill.
- Edamame
- Protein bars. These are my current favorite protein bars.
- Protein powder. I typically use Truvani, Vedge or Earth Chimp.
- Fruit with nut butter
- Nuts and seeds
- Roasted or air fried beans
- Chia pudding
- Glass of soy or pea milk
Potential Challenges and Solutions
Addressing decreased appetite
This is very common since protein is very satiating. My recommendation is to spread your protein throughout the day. If you are intermittent fasting, stop or increase your eating window to allow for more time to meet your nutritional needs.
If despite this you are still not meeting your needs, then consider adding a scoop of protein powder between meals. Just make sure that the protein powder is low in sugar, fillers and is third party tested. My favorites are Truvani, Vedge or Earth Chimp.
Managing dietary restrictions
If you are vegan (like me), read this post which contains my top protein sources. If gluten-free you will have to avoid seitan. Tofu, tempeh, and pea protein are all great sources. If you cannot eat soy then seitan and pea protein are good options. If you have multiple dietary issues and restrictions, then I would recommend meeting with a registered dietitian to find a plan that will meet your needs while still avoiding problematic foods.
How Do I Know If I Am Meeting My Protein Needs?
- You are making gains and progress in the gym (able to lift heavier weights)
- Good energy in life and throughout your workouts
- You feel energized after workouts and not tired and burnt out
- You are sleeping good at night and wake up feeling restful
- You are not getting sick
- Your mood is positive, and you are less irritable and have less mood swings
- You look forward to your workouts
- You are full after your meal and don’t get “hangry” between meals
Conclusion
Congratulations! You’re now armed with the knowledge to calculate and optimize your protein intake for strength training in your 40s and beyond. Remember, fueling your body with the right amount of high-quality protein is key to maintaining muscle mass, building strength, and supporting overall health during this stage of life.
As you embark on your protein-powered fitness journey, keep in mind that everyone’s needs are unique. Don’t hesitate to consult with your healthcare provider or a registered dietitian to fine-tune your approach. And most importantly, listen to your body – it’s the best guide you have.
Ready to take your strength training to the next level? Here’s what you can do next:
- Calculate your personal protein needs using the steps we’ve outlined.
- Plan your meals and snacks to meet your protein goals.
- Start tracking your progress and how you feel.
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Have questions about protein calculation for postmenopausal strength training? Or perhaps you’ve discovered a protein-packed recipe you’d like to share? We’d love to hear from you! Drop a comment below and let’s keep the conversation going. Your insights and experiences could be just what another reader needs to hear.
Remember, strength training and proper nutrition are powerful tools at any age. By optimizing your protein intake, you’re not just building muscle – you’re investing in a stronger, healthier future. So, let’s lift each other up and make every rep count!
