Muscle Preservation
- Starting in our 40s and 50s, we naturally lose muscle mass - a process called sarcopenia. Less muscle means a slower metabolism, decreased strength, and even a greater risk of falls or injuries. Protein + strength training = your best defense.
- Metabolism Boost
- Protein has a higher “thermic effect” than carbs or fats, meaning your body burns more calories digesting it. Translation? Eating more protein literally helps keep your metabolism humming.
- Hormone & Cortisol Support
- Balanced protein intake helps regulate blood sugar, which directly reduces cortisol spikes. And when cortisol is balanced, your energy, sleep, and mood all improve.
- Satiety & Craving Control
- Ever feel like you’re hungry all the time, even after eating? Protein is the most filling macronutrient, keeping you satisfied longer and cutting down on sugar cravings.
How Much Protein Do Women 50+ Really Need?
Most women are only getting about 50–60 grams per day - far too little. A more effective target for women over 50 is around 90–120 grams per day, depending on your body, activity level, and goals. If you are resistance training you should have 1 gram per ideal body weight.
Pro tip: Aim to include 25–30 grams per meal, rather than trying to load it all at dinner. Spreading it throughout the day helps your body use it more effectively.
Easy, Practical Ways to Get More Protein
Here are some simple swaps and upgrades that add up fast:
- Breakfast: Swap toast or cereal for Greek yogurt, protein oats, or eggs with turkey bacon.
- Lunch: Add grilled chicken, salmon, or beans to salads. Use wraps with higher protein (many are 10–15g per serving).
- Snacks: Keep protein shakes, protein bars, beef jerky, or edamame on hand.
- Dinner: Build meals around lean proteins like chicken, turkey, fish, or grass-fed beef. Pair with veggies + a small portion of complex carbs.
- Boosts: Add a scoop of protein powder to smoothies, overnight oats, or even coffee for an extra 20–25 gram
Bottom Line
Ladies, protein is your secret weapon for staying strong, energized, and vibrant after 50. It supports your metabolism, protects your muscles, tames your cravings, and even helps balance your stress hormones.
So, the next time you plan a meal, ask yourself: Where’s my protein? 💚
Your body will thank you - not just today, but for decades to come.
