Midlife Women & Protein: How Much Do You Really Need?
Yes, we need more protein as we age! But if you’ve ever tried to figure out exactly how much—well, you’ve probably come across conflicting advice.
🔹 Health Canada recommends 0.8g per kg of body weight per day.
🔹 Stanford Center of Longevity suggests 1.2–2g per kg.
🔹 Dr. Stacy Sims, a leading expert in female physiology and nutrition, suggests a minimum of 1.6g per kg, with active women needing up to 2.3g per kg.
So, do you need to obsess over hitting the “perfect” number? Not at all. But you should care about getting enough protein—because it’s a total game-changer for your health.
Why Protein is a Midlife Superpower
Protein isn’t just for bodybuilders. It’s essential for:
✅ Keeping you full longer (bye, random snack cravings!)
✅ Stabilizing blood sugar levels
✅ Maintaining and repairing muscle tissue
✅ Supporting immunity, hormones, enzymes, sleep, and digestion
And here’s the kicker: Women start losing muscle in their mid-30s. Without enough protein, that process speeds up, making it harder to stay strong and maintain a healthy weight.
Not getting enough? You might notice:
🚨 A slower metabolism
🚨 Chronic fatigue and irritability
🚨 Sugar cravings
🚨 Catching every cold that goes around
🚨 Soreness, slow recovery, or even more injuries if you’re active
So, How Much Protein Should You Eat?
Here’s my simple, stress-free take:
👉 Aim for at least 100g+ per day (adjust based on your activity level).
👉 Spread it out—30–40g per meal works best.
👉 Choose a variety of sources: Eggs, poultry, Greek yogurt, cottage cheese, tofu, lean meats. And don’t forget fiber!
Easy Ways to Add More Protein to Your Meals
Use high-protein foods: Think eggs, lean meats, dairy, legumes, nuts, and seeds.
Invest in a protein powder: Not a must-have, but great for busy days when you need a quick, convenient boost.
I personally use whey isolate because it’s easy to digest.
For my vegan clients, I recommend a pea and rice protein blend.
Blend it up! A simple protein-packed smoothie (Greek yogurt or protein powder, milk of choice, fruit, greens, seeds) is perfect when you’re on the go.
Bottom line? You don’t need to overcomplicate it. Focus on eating enough protein consistently, and your body will thank you!
Do you need help figuring out what to eat to improve your health, increase your energy, lose weight, gain muscle during peri and post menopause?