Why the standard protein advice wasn't designed for women over 40 — and what the research actually says
Most women aren't thinking about protein because they want bigger muscles.
They're thinking about energy. Staying active. Maintaining a healthy weight. Feeling strong. Keeping up with life.
And perhaps, without realising it, they're thinking about longevity.
Because one of the strongest predictors of how well we age isn't simply how long we live. It's whether we maintain the muscle needed to stay independent, active and resilient as the years go by.
The challenge is that somewhere around our 40s, our bodies change the terms and conditions and don't bother to send us the memo. Muscle becomes harder to maintain. Recovery slows. Hormonal changes begin to affect how efficiently we build and preserve lean tissue.
Yet many women are still following protein recommendations designed to prevent deficiency rather than support healthy ageing. The result?
A growing gap between the protein women need and the protein many are actually eating.
The good news is that closing that gap doesn't require a bodybuilding diet. It just means making a few strategic choices, more consistently.
Why Protein Requirements Change After 40
Protein isn't just important for muscles.
rotein is involved in repairing tissues, supporting immune function, and helping us stay fuller for longer. But in midlife, its role in muscle health becomes especially critical.
But muscle is where protein becomes especially important in midlife.
As we age, our muscles become less responsive to the signals that normally stimulate growth and repair. Researchers often refer to this as "anabolic resistance."
In simple terms, your body needs a stronger stimulus to achieve the same result. Think of it like needing to turn up the volume to hear the same music.
At the same time, declining oestrogen levels reduce some of the protective effects hormones previously provided to muscle tissue.
This is one of the reasons muscle loss can accelerate during perimenopause and menopause.
It's also one of the key drivers of muscle loss in menopause, which we explore in more detail in our Sarcopenia Guide.
The important point is this:
The amount of protein that may have been perfectly adequate in your 20s or 30s may no longer be enough to support optimal muscle health after 40.
And that matters because muscle does far more than help us look toned.
- Muscle supports metabolism.
- Muscle helps regulate blood sugar.
- Muscle influences balance, mobility and physical independence.
In many ways, muscle is one of the foundations of healthy ageing. Protein is the raw material that keeps all of this working.
What the Research Says: How Much Protein Is Enough?
The UK Reference Nutrient Intake for protein is approximately 0.75g per kilogram of body weight per day.
For a 70kg woman, that's around 53g of protein.
However, this recommendation was designed to prevent deficiency in the general population.
It wasn't designed to optimise muscle health during menopause or support healthy ageing.
A growing body of research now suggests that active adults over 40 may benefit from intakes closer to 1.2–2g of protein per kilogram of body weight per day. For context, that's 84–140g of protein per day for a 70kg - more than double the standard recommendation.
Eve Biology Protein Benchmarks
Our nutritionists use activity levels to advise on protein needs.
Lightly Active Women - To help maintain muscle mass and metabolic health 1.2-1.5g per kg of bodyweight.
Active Women Who Strength Train - 1.5g - 2g of protein per kg of bodyweight per day to support muscle recovery and growth.
Use this table as a starting point based on your activity levels and weight. The longevity target isn't about becoming an athlete. It's about giving your body the building blocks it needs to preserve muscle, strength and function as you age.
| Current Weight (kg) | Stones / lbs | Lightly Active Women | Active / Strength Training |
|---|---|---|---|
| 50kg | 7 Stone 8lbs | 60g – 75g | 75g – 100g |
| 55kg | 8 Stone 6lbs | 66g – 82.5g | 82.5g – 110g |
| 60kg | 9 Stone 4lbs | 72g – 90g | 90g – 120g |
| 65kg | 10 Stone 2lbs | 78g – 97g | 97g – 130g |
| 70kg | 11 Stone | 84g – 105g | 105g – 140g |
| 75kg | 11 Stone 8lbs | 90g – 112g | 112g – 150g |
| 80kg | 12 Stone 5lbs | 96g – 120g | 120g – 160g |
| 85kg | 13 Stone 4lbs | 102g – 127g | 102g – 170g |
| 90kg | 14 Stone 7lbs | 108g – 135g | 135g – 180g |
Nutritionist Insight
"Protein needs tend to increase slightly during midlife, particularly if you're physically active or trying to maintain muscle mass while losing weight. Protein supports muscle maintenance, satiety, blood sugar balance and recovery. Including a source of protein with each meal can make a meaningful difference."
Claire Thomas
BANT Qualified Nutritionist
These targets are achievable through food alone for most women — though some find a nutritionally complete shake helpful at breakfast, where protein intake tends to be lowest."
Of course, individual requirements vary. If you have existing medical conditions or specific dietary needs, it's worth discussing your protein intake with your GP or a qualified nutrition professional.
It's Not Just How Much Protein You Eat — It's When You Eat It
One of the biggest misconceptions about protein is that total daily intake is all that matters.
In reality, how you distribute protein throughout the day matters too.
Your muscles can only use a certain amount of protein effectively at one time. Research suggests most women can effectively use around 25–40g of protein per meal to stimulate muscle protein synthesis — making distribution across the day far more effective than front-loading at dinner.
For most women, that means aiming for roughly 25–35g of protein at each meal rather than consuming the majority of their protein at dinner.
Unfortunately, breakfast is often where things begin to fall apart.
Coffee and toast.
A bowl of cereal.
A pastry grabbed on the way to work.
These choices aren't unusual, but they often provide very little protein.
By lunchtime, many women are already playing catch-up.
It's not a criticism — it's simply how most of us were taught to eat. But it leaves a significant protein gap at the start of the day.
Simple Protein Distribution Plan
This isn't a rigid meal plan. It's a framework. The goal is consistency, not perfection. Looking at a daily target is one thing. Building that protein into real meals is another. Which is exactly why we asked our nutritionists to show you what that looks like in practice.
Signs You're Not Getting Enough Protein — and Why It Matters After 40
Protein deficiency isn't always obvious.
Most women aren't experiencing severe deficiency. Instead, they're simply eating less than is ideal for supporting muscle, recovery and healthy ageing.
Over time, that can show up in subtle ways.
These aren't dramatic warning signs. They're the kind of subtle persistent feelings that are easy to dismiss — or blame on ageing.
You may not be getting enough protein if you:
- Feel hungry again shortly after eating
- Experience regular mid-morning or mid-afternoon energy dips
- Struggle to maintain muscle despite exercising
- Notice your strength gradually declining
- Take longer to recover after workouts or physical activity
- Find yourself craving sugary foods or carbohydrates
- Feel less satisfied after meals
Sound familiar? You're not alone — and it's more common than most women realise.
Of course, these symptoms can have multiple causes. But protein is often one of the simplest places to start.
What Does 100g of Protein Actually Look Like?
One reason many women underestimate their protein intake is because protein-rich foods don't contain as much protein as people often assume. That' why tracking it for a few days can be so revealing.
Nutritionist Insight
"Most women underestimate how much protein they're eating. 100g steak for instance isn't 100g of protein but around 25g".
Sarah Flower
Recipe Developer, Nutritionist
Example Meal Plan To Hit Protein Goals
A daily protein target of 90–100g may sound daunting at first. Notice that none of these meals are extreme. They're simply meals built around a clear protein target.
Nutritionist Insight
"Many women find breakfast the hardest meal to build around protein. Having a convenient, balanced option available can make it much easier to achieve protein targets consistently rather than relying on convenience foods that leave them hungry an hour later.".
Claire Thomas
BANT Qualified Nutritionist
The Best Protein Sources For Women Over 40
Not all protein sources are identical, but there are plenty of excellent options available whether you eat animal products, plant-based foods, or a combination of both.
The best protein source is the one you'll actually eat consistently. Here are the most practical options across both animal and plant-based foods.
Animal-Based Protein Sources
| Food | Protein |
|---|---|
| Chicken breast (100g) | 30g |
| Salmon (100g) | 22–25g |
| Lean beef (100g) | 25g |
| Eggs (2 large) | 12–14g |
| Greek yoghurt (200g) | 20g |
| Cottage cheese (200g) | 24g |
Plant-Based Protein Sources
| Food | Protein |
|---|---|
| Tofu (150g) | 18–20g |
| Tempeh (100g) | 20g |
| Edamame (150g) | 18g |
| Lentils (200g cooked) | 16–18g |
| Chickpeas (200g cooked) | 14–16g |
| Soy yoghurt (200g) | 10–15g |
High Protein Shakes For Women 40+
The Eve Biology Rebalancing Shake provides over 25g of protein per serving alongside fibre, vitamins and minerals specifically selected with women in midlife in mind. For many women, it's not a replacement for healthy eating. it's one of the easiest ways to solve the breakfast protein problem.
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High Protein Meals That Make Hitting Your Target Easier
Knowing your protein target is one thing. Building meals around it consistently is another.
The recipes below were developed by Sarah Flower , a menopause and gut health specialist and author of over 20 books on nutrition. Designed to work alongside the Eve Biology shake plans, each recipe is built around a simple principle:
"We use protein to build muscle and lower carbs to balance insulin — which is a fat storage hormone that dramatically affects appetite hormones."
The result is a collection of hormone-friendly, family-friendly dinners that are high in protein, lower in refined carbohydrates, and designed to support the way women's bodies work in midlife — not against it.
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High Protein Chicken Stirfry
SEE RECIPEProtein per serving: 38g A quick weeknight meal packed with lean protein, colourful vegetables and flavour.
Why we like it: Provides more than a third of a typical daily protein target in a single meal. The high protein, lower carb balance helps support insulin regulation and keeps appetite hormones steadier through the evening.
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Pistachio Herb Encrusted Salmon
VIEW RECIPEProtein per serving: 34g Combines high-quality protein with omega-3 fats from oily fish.
Why we like it: Oily fish supports both muscle maintenance and hormone health. The protein and healthy fat combination promotes satiety and helps avoid the blood sugar spikes that can disrupt appetite hormones overnight.
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Creamy Spinach Stuffed Chicken
View RecipeProtein per serving: 42g A satisfying, protein-rich dinner that doesn't feel like diet food.
Why we like it: One of the highest protein options in the collection. The combination of lean protein and nutrient-dense greens supports muscle repair, hormone balance and recovery — without the refined carbs that can disrupt insulin and drive fat storage in midlife. A recipe the whole family will eat — with no separate 'diet version' required.
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Delicious Fish Curry
View RecipeProtein per serving: 24.5g Aromatic and filled with flavour, quick to prep.
Why we like it: Most curries are served with rice, but if you serve this with cauliflower or broccoli rice you cut the calories and carbs while boosting the fibre and nutrient hit.
What About Protein Shakes and Meal Replacements?
Protein shakes aren't magic. They're simply a practical tool. Whole foods should always do most of the heavy lifting when it comes to nutrition. But real life isn't always ideal. Meetings run over. Lunch gets skipped. Breakfast becomes coffee. Dinner ends up being the first proper meal of the day. This is where a high-protein meal replacement can be useful. Rather than replacing healthy eating, it can help fill the gaps when life gets busy.
THE MENOPAUSE DIET
5 Protein Myths Women Over 40 Can Stop Believing
Myth: High-protein diets are only for bodybuilders
Protein isn't just about building muscle.
It's about preserving muscle.
Maintaining muscle becomes increasingly important as we age because it supports metabolism, mobility, balance and independence.
Myth: Too much protein is bad for your kidneys
For healthy individuals, higher-protein diets are generally considered safe.
People with existing kidney disease should follow medical advice from their healthcare team. For healthy women, research consistently shows that higher protein intakes within the ranges discussed here are well tolerated.
Myth: Plant protein isn't as good
Plant proteins can absolutely support healthy ageing and muscle maintenance.
The key is variety and ensuring total protein intake is sufficient. Combining a variety of plant sources across the day helps ensure you're getting a full range of amino acids, including leucine.
Myth: I'm already eating enough protein
Many women discover they are eating far less protein than they thought.
A typical day of toast for breakfast, soup for lunch and chicken at dinner may only provide 40–60g of protein.
Tracking intake for a few days can be surprisingly revealing.
Myth: I could never eat that much protein
You don't need to overhaul your diet overnight.
Adding protein to breakfast, choosing higher-protein snacks and being slightly more intentional with meals can quickly add up. Most women are surprised by how quickly small changes add up.
Frequently Asked Questions
How much protein do I need per day as a woman over 40?
Many experts now recommend somewhere between 1.2–1.6g of protein per kilogram of body weight per day for active women over 40, though individual requirements vary.
Can I get enough protein on a plant-based diet?
Yes. Tofu, tempeh, edamame, soy products, beans and lentils can all contribute to a high-protein diet when consumed regularly and in sufficient amounts.
Is it safe to eat more protein during menopause?
For most healthy women, increasing protein intake within recommended ranges is considered safe. If you have kidney disease or other medical conditions, seek personalised advice from your healthcare provider.
What happens if I don't eat enough protein?
Over time, inadequate protein intake may make it harder to maintain muscle mass, strength, recovery and satiety.
Does protein help with weight loss during menopause?
Protein can help increase fullness, reduce hunger and support muscle maintenance during weight loss, making it a valuable part of a balanced menopause nutrition strategy.
How do I know if I'm eating enough protein?
Tracking your intake for a few days and comparing it against your body-weight-based target is often the easiest place to start.
Does the timing of protein intake matter
Yes. Research suggests spreading protein evenly across meals — aiming for 25–35g per meal — is more effective for muscle protein synthesis than consuming most of your protein at dinner. Breakfast is often the biggest gap for women over 40.
What This Means For You
The standard protein recommendation was designed to prevent deficiency. It wasn't designed to optimise muscle health during menopause.
For many women over 40, the question isn't whether they're eating enough protein to survive. It's whether they're eating enough to maintain strength, mobility and independence for the decades ahead.
Protein supports far more than muscle. It supports recovery. It supports metabolism. It supports healthy ageing. And perhaps most importantly, it helps support the physical resilience that allows us to continue doing the things we enjoy as we get older.
The good news is that reaching your protein target doesn't require a perfect diet. It usually means becoming a little more intentional, a little more intentional, a little more consistent, and a little kinder to yourself in the process.
Because longevity isn't just about adding years to life. It's about helping ensure those years remain active, capable and enjoyable.
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