Why Protein Becomes More Important After 40 (Especially For Women)

If you’re over 40 and feel more tired, hungry, or like your body doesn’t respond like it used to…protein might be one of the missing pieces. Most women I work with simply aren’t eating enough.

What Changes After 40?

As we move through our 40s and into perimenopause and menopause:

• We naturally lose muscle (this speeds up with age)

• Oestrogen declines, affecting fat storage and carbohydrate use

• Blood sugar becomes harder to regulate

• Energy dips and cravings increase

You can eat “normally” but still feel:

✔ Tired

✔ Hungry again shortly after meals

✔ Frustrated with weight gain around the middle

Protein plays a key role in stabilising energy, hormones, muscle, metabolism, and strength:

1. Protein Keeps Blood Sugar Stable

Meals heavy in carbs (toast, cereal, pasta, fruit alone) spike blood sugar - then it drops, causing:

• Mid-afternoon crashes

• Sweet cravings

• “Hangry” moods

• Overeating later

Protein slows digestion, keeps you satisfied, and helps prevent this energy-crash cycle.

2. Protein Protects Muscle and Metabolism

After 30, muscle gradually declines - faster after menopause.

Muscle helps you:

• Burn more energy at rest

• Stay mobile and independent

• Support joints and bones

• Improve insulin sensitivity

Protein - combined with strength training - slows muscle loss and supports a healthier metabolism.

3. Protein Helps You Feel Fuller

Feeling “always hungry” isn’t a willpower problem.

Protein is the most filling macronutrient, helping you:

• Feel satisfied

• Think less about food

• Avoid evening snacking

This is especially important during hormonal shifts when appetite regulation is unpredictable.

4. Protein Supports Hormones, Mood, and Recovery

Amino acids from protein help your body:

• Make neurotransmitters (like serotonin and dopamine)

• Support immunity

• Repair tissues

• Recover from exercise and stress

If you exercise, protein becomes even more crucial for recovery and maintaining strength.

How Much Protein Do You Need?

Aim for at least 1.2-1.6g per kg of bodyweight. Include a source of protein at every meal and snack to keep blood sugar levels stable. For example:

Breakfast: Greek yoghurt with nuts, eggs on toast, protein smoothie

Lunch: Chicken, tofu, halloumi, or salmon in a salad; lentil/bean soup; beans on toast; wrap with hummus + veggies

Dinner: Fish, chicken, tofu, lean red meat; beans, chickpeas, lentils

Snacks: Apple + peanut butter, cottage cheese on crackers, boiled eggs, handful of nuts

Consistency matters more than perfection.

Protein Bars and Shakes - Helpful or Hype?

They can be useful, but aren’t essential, and most aren’t “real food.”

When they help:

• Short on time and need a better option than a muffin or chocolate bar

• Post-workout and won’t get a full meal for a while

• Mid-afternoon hunger that could lead to overeating

Checklist for choosing bars/shakes:

✅ 15-20g protein per serving

✅ Low sugar

✅ Fibre included if possible

Tip: For a balanced and filling shake, add half a scoop of protein powder, half a frozen banana, a handful of frozen blueberries and some nuts before blending with milk.

Remember: bars and shakes are support tools, not meal replacements. Whole foods give you more fibre, nutrients, and long-lasting satisfaction.

The Goal Isn’t “High Protein” - It’s Balanced

Build meals with:

✔ Protein

✔ Fibre

✔ Healthy fats

✔Quality carbs

This supports:

Energy & cravings

• Steadier energy

• Fewer cravings

• Stable mood

Body composition & metabolism

• Better muscle maintenance

• Healthy metabolism

• Weight loss/maintenance

• Hormone balance

Overall health & recovery

• Good quality sleep

• Long-term health

If You’re Tired of Feeling Tired…

Small changes - like adding protein at breakfast or snacks - often lead to:

✨ Better energy

✨ Fewer crashes

✨ Less overeating

✨ Feeling more in control around food

After 40, it’s not about eating less - it’s about eating more of the right things - in a way that supports your changing body.