The Ultimate Protein Guide for Women in Midlife

Amy Lombard
Jul 2, 2025
3 min read

If there’s one nutrient that becomes absolutely essential in midlife, it’s protein. And no — it’s not just for athletes or bodybuilders.

As oestrogen levels decline and muscle mass naturally decreases, protein becomes one of the most powerful tools you have to protect your strength, energy, metabolism, and mood.

Whether you’re navigating perimenopause, menopause, or beyond — this is your go-to, fact-based guide for understanding how much protein you need, when to eat it, and what sources to prioritise.

Why Protein Is So Important After 40

Hormonal changes in midlife trigger a cascade of physical shifts — including reduced muscle mass (sarcopenia), increased fat storage (especially around the belly), and changes in insulin sensitivity.

Protein helps counter all of that by:

Building and maintaining lean muscle
Supporting fat loss and metabolic health
Regulating blood sugar and appetite
Supporting mood and cognitive function
Strengthening bones and connective tissue

How Much Protein Do You Really Need?

The outdated RDA (Recommended Dietary Allowance) for protein is 0.8g per kilogram of body weight — but that’s simply the minimum to avoid deficiency.

For women in midlife, the current recommendation for optimal wellbeing is:

🧮 1.2–2.0g of protein per kilogram of body weight per day

So if you weigh 70kg, your daily protein target should be somewhere between 84g and 140g — depending on your activity levels and training goals.

💡 Amy’s tip: A great goal is 25–30g of protein at each main meal, with a protein-rich snack in between if needed.

What Does That Look Like on Your Plate?

Structure your meals with this simple formula:

✅ palm-size piece of quality protein ✅ half your plate from fibre (veggies!) ✅ 1 source of healthy fat ✅ Colour (fruit or vegetables)

🗒️ Example: Grilled salmon (protein) + quinoa salad (fibre) + olive oil dressing (fat) + baby spinach & capsicum (colour)

This ensures you’re not only meeting your protein needs — but also stabilising blood sugar, supporting gut health, and staying fuller for longer.

Great Sources of Protein

🥚 Animal-Based (Complete) Proteins:

Chicken breast (30g per 100g)
Eggs (6g per egg)
Salmon, tuna, sardines (20–25g per 100g)
Greek yoghurt (10–20g per serve)
Cottage cheese (11–14g per 100g)
Lamb, beef, turkey (25–30g per 100g)

These are considered complete proteins, meaning they contain all nine essential amino acids.

🌱 Plant-Based Proteins:

Tofu or tempeh (15–20g per 100g)
Edamame (18g per cup)
Chickpeas, lentils, beans (8–15g per cup)
Hemp seeds, chia seeds, quinoa (5–8g per serve)
Plant-based protein powders (15–25g per scoop)

💡 Pro tip: Mix your plant proteins to ensure you’re getting a full amino acid profile (e.g. rice + beans, or hummus + wholegrain bread).

What About Protein Powders?

Protein powders can help fill the gap — especially for women with smaller appetites or higher needs due to training.

Top options include:

Whey isolate – Fast-absorbing and ideal post-workout
Pea, hemp, or rice-based powders – Great plant-based options
Collagen – Not a complete protein, but supports skin, joints, and gut health

Choose powders with minimal ingredients and no added sugars or artificial fillers.

When Should You Eat Protein?

It’s not just about total daily intake — timing matters, too.

Aim for:

25–30g at breakfast (to prevent cravings and blood sugar dips)
25–30g at lunch and dinner
Protein after strength training (within 1–2 hours)
Optional 10–15g protein snack mid-afternoon

Spreading your intake evenly helps optimise muscle protein synthesis and prevents the “crash and burn” cycle.

When Should You Eat Protein?

Tryptophan (in eggs, turkey, dairy) helps make serotonin — your feel-good hormone. Tyrosine (in lean meats, fish, dairy) helps produce dopamine — for motivation, mood, and mental clarity.

In midlife, when anxiety and brain fog can creep in, this matters more than ever.