Why Protein Matters for Women in Midlife

Rebecca Pfinx
Oct 21
3 min read

Women in midlife may blame menopause for their weight gain. Hormones do change during this time, but one reason that contributes to weight gain during this time is that women aren’t eating enough protein.

Protein helps build and keep your muscles strong. When you don’t get enough, your body can lose muscle, which slows your metabolism and can cause weight gain. Protein also helps your body make blood, build bones, fight germs, and heal from sickness or injury.

Many women eat too many carbs and not enough protein. They may feel tired or weak.

As women reach perimenopause, falling hormone levels can cause muscle loss. Less muscle means your body burns fewer calories, which can make it easier to gain weight.

How Much Protein Do You Need?

Protein is one of the three main nutrients our bodies need, along with carbohydrates and fat. Experts say adults should get between 1.2 and 2.0 grams of protein per kilogram of body weight each day. That means a 150-pound person should eat 80 to 136 grams of protein daily. You don’t need to be exact, but aim for about 25–30 grams per meal and 10 grams at snacks.

Good Sources of Protein

Many people think of meat first, but protein comes from lots of foods:

Chicken, fish, beef, and eggs
Milk, Greek yogurt, and cheese
Beans, lentils, and peas
Nuts, seeds, and grains
Tofu, soy, hemp seeds, and quinoa

Animal foods are called complete proteins because they contain all the building blocks (amino acids) your body needs. Some plant foods, like soy and quinoa, are also complete.

Why Women Sometimes Need More

Women may need extra protein during pregnancy, breastfeeding, and menopause. As women age, their bodies don’t handle carbohydrates as well, so eating more protein and healthy fats can help keep blood sugar steady.

After age 40, everyone starts losing muscle naturally. Getting enough protein and doing strength exercises can help slow this process.

Signs You’re Not Getting Enough Protein

If you don’t get enough protein, you may notice:

Muscle loss or weakness
Always feeling hungry
Tiredness or low energy
Dry skin or brittle nails
Slow healing
Getting sick more often

About Protein Powders

If you don’t eat enough protein foods, because maybe you’re busy, vegetarian, or not hungry, a protein supplement can help. Choose simple products with clean ingredients.

I developed LIVNLIF Minimal Whey Protein with just three ingredients to help me and my friends with as pure of a supplement as possible. Whatever you choose, check that they’re have been tested. But remember, supplements should add to, not replace, healthy meals.

Whole foods are always best! But a morning protein shake can be a great way to fill in the gaps when you’re short on time. Would you like to try my protein powder?

References:

Harvard T.H. Chan School of Public Health. (2024). Protein: Moving closer to the right mix. Retrieved from https://www.hsph.harvard.edu/nutritionsource/protein/
Bauer, J., Biolo, G., Cederholm, T., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association, 14(8), 542–559.
Deutz, N. E., Bauer, J. M., Barazzoni, R., et al. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the PROT-AGE Study Group. Clinical Nutrition, 33(6), 929–936.
Harvard Health Publishing. (2022). Building blocks: How protein can help preserve muscle and metabolism in midlife. Retrieved from https://www.health.harvard.edu/womens-health