The Power of Protein
Why You Need More Than You Think - especialy if you’re over 50.
If you’re in your 50s or beyond and feeling tired, noticing muscle loss, or struggling with stubborn weight gain… protein might be the missing piece.
Many women in midlife focus on cutting calories or adding cardio, but protein is essential for strength, recovery, and vitality especially during and after menopause.
Let’s dive into why protein matters more now than ever and how to easily add it to your day.
Why Protein Is Crucial After 50
As we age, we naturally lose muscle mass, a process called sarcopenia. Without enough protein and strength training, this can lead to:
Slower metabolism
More body fat
Weaker bones and joints
Poor balance
Less energy and resilienceProtein isn’t just for bodybuilders, it’s your foundation for staying strong, energized, and functional.
Protein and Hormones: A Midlife Game-Changer
After menopause, declining estrogen affects everything from your bones to your ability to build and maintain muscle. Protein helps support:
Lean muscle mass
Bone density
Blood sugar balance
Appetite control
Mood and brain health
How Much Protein Do You Actually Need?
The current Recommended Dietary Allowance (RDA) for protein is just 46 grams per day for women, but this number is based on what’s needed to prevent deficiency not what’s optimal for maintaining muscle mass, energy, or bone health as we age. That’s a big distinction. After 50, our bodies become less efficient at using protein, which means we actually need more, not less, to stimulate muscle repair, support metabolism, and stay strong.
A better target for most active women over 50 is around 0.8 to 1 gram of protein per pound of body weight per day. For example, a woman who weighs 150 pounds might benefit from 110 to 130 grams of protein daily. To make this easier to manage, aim to include at least 25 to 30 grams of protein at each main meal; breakfast, lunch, and dinner. This not only helps distribute your intake evenly for better absorption but also supports appetite control, energy, and recovery throughout the day. Here are a few simple swaps and habits to boost your intake without overhauling your whole life:
Start your day with protein: eggs, Greek yogurt, protein powder, tofu scramble, cottage cheese.
Add protein to every meal: chicken, fish, turkey, tempeh, beans, protein-rich grains like quinoa.
Snack smart: hard-boiled eggs, protein bars (nut-free for me!), hummus and veggies, or a shake.
Prep ahead: batch-cook grilled chicken, turkey meatballs, or lentil soup.
Consider a high-quality protein powder: look for one with 20–30g protein per scoop and minimal added sugar.
Protein + Strength Training = Power Combo
Eating enough protein is essential but pairing it with consistent strength training is where the real magic happens. As we age, we naturally lose lean muscle, which slows metabolism, impacts balance, and increases the risk of injury or falls. Protein provides the building blocks, the amino acids your body needs to repair and grow muscle tissue, but without strength training to challenge your muscles, that protein has nowhere to go. Think of it this way: protein fuels the work and strength training gives that fuel a purpose.
When you combine both, you support lean muscle growth, preserve bone density, boost your metabolism, and improve overall function, from getting off the floor with ease to carrying groceries or hiking without fatigue. Even better you’ll feel stronger, more confident, and more energized in everyday life.
Try This: Strength Workout to Maximize Your Protein Intake
Here’s a simple full-body strength workout you can do to help your body make the most of those nutrients. All you need is a set of dumbbells. Perform 2–3 rounds, 10–12 reps per exercise & be sure to rest 30 to 60 seconds between rounds. Watch the video for all the details.
Ageless Strength: Protein-Powered Full-Body Circuit
Squats (bodyweight or with dumbbells)
Chest Press
Bent-Over Dumbbell Rows
Glute Bridges (add a hold at the top for 3 seconds to make it more challenging)
Standing Shoulder Press
Bird-Dog or Dead Bug (for core stability)
Pro Tip: Consume a high-protein meal or shake within 1–2 hours of strength training to enhance muscle repair and recovery.
Take Action Today and track your protein for one day to see if you are you getting at least 25–30g per meal? Then, pick ONE new high-protein breakfast or snack to add to your week.
Need ideas? I’ve got recipes and meal guides inside my Ageless Strength app and programs! Or sign up for a FREE Discovery Session to learn how we can work together to create a plan that fits your goals and your real life even if one of my programs doesn’t work for you.
“Be Fit, Be Healthy, Be Happy!”
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