The essential role of protein for women over 40 becomes increasingly important as women age. Building strength and vitality as a lifestyle becomes imperative, and necessary. If you used to focus on weight loss, you must shift your goals to getting stronger and taking in enough protein.
- Protein’s Role in Muscle Maintenance: Adequate protein intake helps preserve muscle mass, which is crucial for metabolism and mobility. As we age, it seems we have more injuries. In order to repair and rebuild our “scaffolding” that holds us together, we must eat protein. Protein facilitates healing, and the rebuilding of tissue.
- Daily Protein Requirements: Most women over 40 are deficient in protein. This contributes to a weaker body, with poor posture and a slower metabolic rate. Aim for 1 gram of lean protein per pound of body weight. If you are dieting, never skimp on protein. A better option is to add more protein while cutting out simple carbs, and eating carbs late at night when they are more likely to be stored.
- High-Quality Protein Sources: Animal and plant-based protein options are beneficial. You can get your requirements from lean meats, dairy, legumes, and nuts.
- Timing Protein Intake: Distribute protein consumption evenly throughout the day to maximize muscle protein synthesis. Aim for about 30 grams of protein in three meals, and two snacks. If this is still not enough based on your bodyweight and activity levels, drink proteins shakes such as Rootz Protein Superfood. This is a delicious way to take in protein and hit health goals!
- Common Protein Myths: There are misconceptions about protein intake, such as fears of excessive consumption leading to kidney issues in healthy individuals. These have no validity, nor are they thought of any more in the medical or active communities.

As we age, a vital body with functional strength takes us through life! Be sure to add more protein to your diet, to boost a sluggish metabolism and prevent age-related muscle loss.
The Essential Role of Protein for Women over 40, is to build strength, and vitality so you can enjoy every decade of life!
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To the best you in 2025!
Coach Dawn