The Protein Shift: Why Women Over 40 Need More (and How to Get It)

You're training hard. You’re watching what you eat. But the results are not what they used to be.

Here’s something most women don’t know:
As we transition through menopause, our bodies become less responsive to the protein we eat.

This is called anabolic resistance—and it’s one of the biggest reasons women lose muscle, gain fat, and feel tired or frustrated in midlife.

The fix? More protein. And better timing.

🧬 The science behind it (Dr. Stacy Sims–style)

Dr. Stacy Sims, exercise physiologist, nutrition scientist and expert in female performance, breaks it down like this:

✔️ Estrogen plays a big role in how efficiently we build and maintain muscle
✔️ As estrogen declines, our sensitivity to dietary protein decreases
✔️ This means we need more protein just to stimulate the same muscle repair and growth

She recommends between 2-2.3 grams of protein per kg of body weight per day.
That’s significantly more than standard guidelines—and it’s essential for women who are active, training, and trying to age strong.

🍳 So, what does that actually look like?

Let’s say you weigh 70kg (about 154lbs). You’d need at least 140g of protein per day, minimum.

This is not a diet. It’s fuel. And no, you don’t have to eat dry chicken breast all day.

Here’s a sample breakdown of how to make it work:

Breakfast:

• 3 scrambled eggs + ½ cup egg whites = 25g
• Greek yoghurt + hemp seeds = 15g
  = 40g

Lunch:

• Grilled chicken breast (150g) + quinoa salad = 35g

Dinner:

• Salmon (150g) + roasted veggies + lentils = 40g

Post-workout or snack:

• Whey protein shake = 25–30g

Boom: You’ve hit your target. And you’ve supported muscle repair, energy, satiety, and hormone balance in the process.

⏰ When you eat protein matters too

Another common mistake? Saving most of your protein for dinner.

Dr. Sims' stresses the importance of protein timing and distribution:

• Aim for 30–40g at each main meal
• If training, have your biggest protein meal within 30–45 minutes post-workout
• Don’t rely on one big protein bomb at the end of the day

Why? Your body can only use so much protein at one time for muscle protein synthesis.
Spread it out to maximise the benefits.

💥 Bottom line?

Protein is not just for bodybuilders.

It’s for YOU—the woman lifting heavy, chasing energy, and showing up for herself every day.

It’s your best friend for:

✅ Building and preserving lean muscle
✅ Supporting fat loss (without muscle loss)
✅ Keeping you full and satisfied
✅ Improving sleep, recovery, and hormone balance

If you're not sure where to start—or how much protein you're really eating—I'm here to help.

✅ I can audit your day and provide a custom training + nutrition strategy just for you. Contact me if you'd like to find out more.

You can age strong. It just takes the right tools—and protein is a powerful one.

Ruth xo