How Much Protein Do Women Need After 40?
Protein helps protect muscle, bone and fullness as we age. The official minimum may not be the ideal amount. Here is what the research suggests, and how to get it without counting every gram.
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Key takeaways
- The standard minimum is 0.8 g of protein per kilogram of body weight a day; many researchers suggest 1.0–1.2 g/kg for older adults.
- Spreading protein across meals — around 25–30 g each — may help muscle more than one large serving.
- Protein works best for muscle when combined with strength training.
- People with kidney disease should check with their doctor before increasing protein.
From our thirties onwards, we slowly lose muscle unless we work to keep it. Muscle matters for strength, balance, metabolism and blood sugar — and after menopause, protecting it becomes even more important. Protein is one half of the equation; strength training is the other.
How much do you need?
The widely used minimum for adults is 0.8 g of protein per kilogram of body weight per day.4 That is the amount needed to avoid deficiency, not necessarily the best amount for an ageing body.
An expert group on protein in older people suggested 1.0–1.2 g/kg a day for healthy adults over 65, and more for people who are very active or recovering from illness.1 Many researchers think aiming for a similar intake from midlife is sensible.
For a woman weighing 65 kg, that means roughly:
- 52 g a day at the minimum;
- 65–78 g a day at 1.0–1.2 g/kg.
Spread it out
Older muscles appear to respond less to small amounts of protein. Research suggests that around 25–30 g of protein in a meal stimulates muscle building effectively, and that spreading protein across breakfast, lunch and dinner may be better than eating most of it at dinner.2
Many women eat plenty of protein at dinner and very little at breakfast. Breakfast is the easiest place to improve.
What 25–30 g looks like
- 3 eggs plus a pot of Greek yoghurt
- 120 g of chicken, fish or tofu
- 200 g of Greek yoghurt or skyr with nuts and seeds
- a large bowl of lentils or beans with a portion of cheese or grains
Pair it with strength training
A large review found that protein supplementation increased gains in muscle mass and strength from resistance training, with benefits levelling off at around 1.6 g/kg a day.3 Protein without exercise does much less. See strength training after 35.
Do you need protein powder?
Not usually. Food is fine, and comes with fibre, vitamins and minerals. Powders can be convenient if you struggle to eat enough, but check the label for added sugar and choose brands that are independently tested.
Who should be careful
If you have kidney disease, talk to your doctor before increasing protein. And if you are trying to lose weight, protein helps you feel full and protects muscle — see midlife weight gain.
Sources
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542–559.
- Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care. 2009;12(1):86–90.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376–384.
- European Food Safety Authority. Dietary reference values for protein. EFSA Journal. 2012;10(2):2557.