The Importance of Protein for Women over 40

Fueling Strength and Vitality

As women age beyond 40, their bodies undergo significant physiological changes, including hormonal shifts, muscle loss, and a slowing metabolism. These changes, often linked to perimenopause and menopause, can make maintaining strength, energy, and overall health more challenging. However, a science-backed strategy to combat these challenges is ensuring adequate protein intake. Protein is a critical macronutrient that supports muscle maintenance, bone health, weight management, and overall vitality. For women over 40, prioritizing protein alongside strength training, as emphasized in Hitch Fit’s Strong & Fit Over 40 program, can transform their health and empower them to thrive. This article explores the importance of protein for women over 40, supported by scientific evidence, and highlights how Hitch Fit’s tailored approach can help achieve lasting results.

Why Protein Matters for Women Over 40

Protein, composed of amino acids, is the building block of muscles, bones, skin, and hormones. As women age, their ability to absorb and utilize protein declines, a phenomenon known as anabolic resistance. This makes it harder to maintain muscle mass, which naturally decreases by 3-5% per decade after age 30. Muscle loss, or sarcopenia, can lead to reduced strength, increased frailty, and a slower metabolism, making weight management more difficult. Adequate protein intake, combined with resistance training, counteracts these effects by stimulating muscle protein synthesis (MPS) and supporting overall health.

For women over 40, protein offers multiple benefits beyond muscle maintenance. It supports hormone production, which is critical during the hormonal fluctuations of menopause, and aids in bone health to reduce the risk of osteoporosis. Protein also promotes satiety, helping to manage hunger and support weight loss or maintenance goals. Research shows that higher protein intake can lower blood pressure and improve metabolic health, contributing to long-term wellness.

Science-Backed Benefits of Protein for Women Over 40

Here’s a closer look at the evidence-based reasons why protein is a game-changer for women over 40:

• Preserves Muscle Mass and Strength: A 2018 study found that women over 40 who engaged in resistance training and consumed 1.2–1.6 grams of protein per kilogram of body weight daily increased muscle mass and resting metabolic rate. Protein provides the essential amino acids, particularly leucine, needed to stimulate MPS, which is less efficient in older adults.

• Supports Bone Health: Protein is vital for maintaining bone density, which declines with age and hormonal changes. Studies indicate that higher protein intake, combined with calcium and vitamin D, reduces the risk of osteoporosis, a significant concern for postmenopausal women.

• Aids Weight Management: Protein increases satiety by reducing levels of ghrelin, the “hunger” hormone, and boosting hormones like GLP-1 that signal fullness. A 2020 review found that high-protein diets help reduce appetite, supporting weight loss and preventing weight regain.

• Enhances Metabolic Health: Research from the Nurses’ Health Study showed that midlife protein intake, especially from plant sources, is linked to better odds of healthy aging, including lower risks of chronic diseases like cardiovascular disease and diabetes.

• Improves Recovery and Performance: Consuming protein after strength training enhances muscle recovery and growth. For women over 40, 30–40 grams of protein per meal may be needed to maximize MPS, compared to 20–25 grams for younger adults.

How Much Protein Do Women Over 40 Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, translating to about 55 grams for a 150-pound woman. This is the bare minimum, and is often insufficient for older adults, especially active women. Experts recommend 1.2–1.6 grams per kilogram of body weight (minimum) daily (0.54–0.72 grams per pound) for women over 40 to support muscle maintenance and overall health. For a 150-pound woman, this equates to 80–100 grams of protein daily as a minimum. For a woman who is interested in building muscle, this intake should be even higher, aim for about 1 gram of protein per pound of ideal body weight. For example, if a 150 pound woman would like to be 130 pounds, then aim for 130 grams of protein daily.

Timing also matters. Spreading protein intake evenly across meals, aiming for 30–40 grams per meal, maximizes MPS. For example, a breakfast with 30 grams of protein (e.g., Greek yogurt, eggs, or a protein shake) can kickstart muscle repair and reduce cravings throughout the day. Post-workout protein within two hours of exercise further enhances recovery.

Protein Sources for Women Over 40

Women can meet their protein needs through a variety of whole foods and supplements. Here are some high-quality options:

• Animal-Based Proteins: Lean meats (chicken, turkey, beef), fish (salmon, cod, tuna), eggs, and dairy (Greek yogurt, cottage cheese) provide complete proteins with all nine essential amino acids. For example, a serving of cod offers approximately 40 grams of protein.

• Plant-Based Proteins: Legumes (lentils, chickpeas), nuts, seeds, tofu, and quinoa are excellent for vegetarian or vegan diets. Combining plant sources, like beans and rice, ensures a complete amino acid profile. Pea protein supplements are a high-quality vegan option (though not as high over bioavailability as whey)

• Protein Powders: Whey or pea protein powders are convenient for busy women. Whey Protein Powder (Bioedge All Natural Whey is suggested) is higher bio availability than pea protein, so it’s a better choice for women who will consume whey than the vegan options. However if you are vegan or cannot consume whey, you can opt for Vegan protein powders (Bioedge offers both an all-natural whey and vegan protein powder option – to try you can also use code HITCHFIT for a 10% discount)  A scoop of whey protein provides about 25 grams of protein and is rich in leucine, ideal for muscle recovery.

Hitch Fit’s Strong & Fit Over 40: Your Partner in Transformation

At Hitch Fit, we understand the unique challenges women over 40 face, from hormonal shifts to stubborn weight gain. Our Strong & Fit Over 40 program is designed to empower women to reclaim their strength and vitality through personalized coaching, customized strength workouts, and nutrition plans that prioritize protein. Success stories like Jackie’s, who lost over 50 pounds and transformed her life, demonstrate the power of this approach.

The program emphasizes resistance training 2–3 times per week, using compound movements like squats and deadlifts to build lean muscle and boost metabolism. Our coaches guide you on protein intake, ensuring you consume 1.2–1.6 grams per kilogram of body weight daily, timed strategically to support your workouts. Whether you’re aiming to lose weight, gain strength, or enhance energy, the Strong & Fit Over 40 Program provides the science-backed tools and support to achieve your goals.

Practical Tips for Increasing Protein Intake

• Plan Your Meals: Divide your daily protein goal (e.g., 90 grams) across three meals (30 grams each). For example, try eggs and cottage cheese for breakfast, grilled chicken salad for lunch, and salmon with quinoa for dinner.

• Incorporate Protein Snacks: Greek yogurt with powdered peanut butter or a protein shake can boost intake between meals.

• Incorporate Protein Packed Coffee in the morning (Bioedge Espresso comes with a power-packed 20 grams of protein – an easy way to add it to your day – use code HITCHFIT for 10% discount to try it)

• Use Protein Powders: Add a scoop of whey or pea protein to smoothies or oatmeal for an easy 20–25 grams of protein.

• Work with a Coach: Hitch Fit’s Strong & Fit Over 40 coaches tailor nutrition plans to your lifestyle, ensuring you meet your protein needs without guesswork.

Conclusion: Empower Your Health with Protein and Hitch Fit

For women over 40, protein is not just a nutrient—it’s a cornerstone of healthy aging. By prioritizing protein intake and strength training, you can preserve muscle, support bone health, manage weight, and enhance vitality. Hitch Fit’s Strong & Fit Over 40 program makes this journey achievable with personalized guidance and evidence-based strategies. Ready to transform your body and life? Join Strong & Fit Over 40 at Hitch Fit and start fueling your strength today.

References

1. The Power of Protein: Starting Your Day Right During Menopause. Midlife Makeover. 2024.

2. Protein Needs for Adults 50+. Stanford Longevity. 2024.

3. Optimising Menopause Health: Mastering Protein Intake for Women 40. Alison Bladh. 2025.

4. Dietary protein intake in midlife in relation to healthy aging. The American Journal of Clinical Nutrition. 2024.

5. Strength training is vital for women’s muscle health. NPR. 2024.

6. Benefits of Protein: Function and Importance. Healthline. 2025.

7. Top 6 Supplements for Women 40+. Stanford Longevity. 2025.

8. How to transform your body and life after 40. Hitch Fit. 2025.

9. Role of Dietary Protein and Muscular Fitness on Longevity and Aging. PMC. 2018.