Protein Myths and Real Needs for Women Over 40

Let’s talk protein — because somewhere between “I’ll just have a salad” and “I need to start drinking shakes,” things got confusing.

One of the biggest myths about protein is that it’s only for bodybuilders or people who want to “bulk up.” The truth? Protein is essential for everyone, especially women over 40. It supports muscle maintenance, bone strength, energy, and even hormone balance. Without enough, you might notice slower recovery, more soreness, and less progress, even when you’re working hard.

So how much do you really need? It varies, but most experts (and many OBGYNs!) recommend around 1.2 grams of protein per kilogram of body weight — sometimes more if you’re active or lifting regularly. For a 150-pound woman, that’s roughly 80 grams a day — not impossible, but it takes some planning.

You don’t need to overhaul your meals or start chugging shakes. Instead, think of spreading protein through your day: eggs or Greek yogurt at breakfast, chicken or tofu at lunch, fish or lentils at dinner, and a few protein-rich snacks in between.

The real trick is consistency, not perfection. Your body can’t “store” protein the way it does carbs or fat, so those steady doses matter.

And if it feels hard at first, that’s okay! It’s a shift, but it gets easier once you see how much better you feel. More energy. Better recovery. Stronger workouts.

Protein isn’t about dieting. It’s about fueling your body so you can keep doing the things you love.