How much protein do women over 35+ need and why do they need extra protein
When it comes to our health and wellness, protein is the unsung hero—especially for women over 35.
For women in perimenopause and menopause, protein isn’t just a nutrient; it’s a powerhouse that supports our bodies through every change.
So, let’s dive into why protein is so crucial and how much we really need to feel and function at our best.
How Much Protein Should You Be Getting?
For most women, the general guideline suggests aiming for around 1–1.2 grams of protein per kilogram of body weight each day.
So, if you weigh 70 kg (about 154 pounds), you’d need around 70-84 grams of protein daily. But if you’re in perimenopause or menopause, your protein needs might be even higher and there are a number of experts calling for 1.7g of protein per kilogram of body weight. You can also see our protein calculator here
But why?
Because as our hormones fluctuate, our bodies tend to lose muscle mass more easily and store fat differently, especially around the belly. Protein helps to counterbalance this by supporting lean muscle, metabolism, and overall body strength.
Why Women 35+ Need Protein More Than Ever
If you’re over 35, prioritising protein can have some incredible effects on your body. Here are seven reasons why protein is essential for women at this stage of life:
1. Boosts Muscle Strength and Reduces Muscle Loss
As we age, we naturally start to lose muscle mass, which can lead to weaker muscles and a slower metabolism. Protein helps to maintain and even build muscle, which keeps us strong and active.
2. Supports a Healthy Metabolism
Protein has a higher thermic effect than carbs or fats, meaning it burns more calories during digestion. This can help boost your metabolism, making it easier to manage weight and avoid the unwanted “menopause middle.”
3. Promotes Hormone Balance
Protein provides the amino acids needed to produce and regulate hormones, which is vital for women in perimenopause and menopause. Hormone balance is essential for mood stability, sleep quality, and even energy levels.
4. Supports Bone Health
Bone density can decrease with age, and protein plays a role in supporting strong bones alongside calcium and vitamin D. This is especially important for women 35+ who want to maintain bone health and reduce the risk of osteoporosis.
5. Aids in Weight Management
Protein keeps you feeling full longer, which can reduce cravings and help with portion control. This is especially helpful if you’re looking to maintain or lose weight, as it keeps you satisfied without extra snacking.
6. Improves Skin, Hair, and Nail Health
Collagen, the protein that keeps our skin elastic and youthful, starts to decline as we age. Getting enough protein supports collagen production, which helps reduce wrinkles, keeps skin firm, and promotes strong hair and nails.
7. Supports Gut Health
Believe it or not, protein is essential for a healthy gut lining. A well-balanced protein intake helps protect and repair the gut, which is important for digestion, immune support, and nutrient absorption. This is especially beneficial if you’re focusing on overall gut health.
How to Get More Protein in Your Day
Getting enough protein isn’t hard if you know where to find it! Try including lean meats like chicken or turkey, plant-based options like beans and lentils, fish rich in omega-3s like salmon, and high-protein snacks like Greek yogurt or nuts. Spread your protein intake throughout the day, aiming for a good source at every meal.
You can also see our high protein meal plans in our Zing Wellbeing membership
We also have a clean and organic dairy free protein powder
Remember, protein is more than just a nutrient; it’s a key player in our energy, health, and vitality, especially as we navigate the changes of perimenopause and menopause.
Making protein a priority isn’t just about maintaining weight; it’s about thriving in every sense—stronger bones, sharper minds, healthier bodies, and better moods.
Let’s make it a habit to fuel our bodies with what they truly need, supporting our health every step of the way! So next time you’re planning a meal, remember to keep protein front and center—it’s one of the best gifts you can give yourself.
