If you’ve been training, eating well, and still feel like your body isn’t changing the way you expected, you’re not imagining it. Once you hit your 40s, your body doesn’t respond the same way it used to, especially when it comes to building and maintaining muscle. And the biggest factor that most women miss? Protein.

If you haven’t read my recent post on ***why protein should be your top nutrition focus*** start there first, then come back to learn how it helps you build and maintain muscle after 40.

Why Protein Matters More After 40

Your body naturally starts to lose muscle as you age, which affects strength, balance, and metabolism. Less muscle means you burn fewer calories at rest, even when you’re doing everything “right.” On top of that, changing hormones during perimenopause and menopause make it harder for your body to hold onto muscle.

Protein becomes your best tool to fight back. It helps you recover from workouts, build lean muscle, support bone health, and keep your metabolism strong. Without enough of it, your body doesn’t have what it needs to repair or grow.

How Much Protein You Actually Need

Most women eat far less protein than they think. A small serving of chicken or a scoop of yogurt isn’t enough to hit your daily needs. A good rule of thumb is to aim for about one gram of protein per pound of your goal body weight.

That might sound like a lot, but once you spread it out through the day, it’s more realistic. Try to include 25-35 grams at each meal and a smaller amount in snacks. This steady intake supports energy, muscle repair, and satiety so you’re not fighting constant cravings later in the day.

Protein and Muscle Building in Midlife

When you combine strength training with consistent protein intake, your body responds. You recover faster, you feel stronger, and you start to see muscle definition again. Muscle isn’t just about appearance, it helps regulate blood sugar, improves posture, and protects your joints.

If you’ve noticed that your workouts don’t feel as effective as they used to, protein is often the missing piece.

Common Mistakes That Hold Women Back

Skipping breakfast or having only coffee and fruit
Undereating throughout the day and then overeating at night
Thinking protein shakes are only for men or bodybuilders
Relying on cardio instead of strength training

These habits make it harder to maintain muscle and energy, especially in midlife. The good news is that small adjustments can make a big difference.

How to Make It Easier

Start each meal by choosing your protein first, then build around it with carbs and healthy fats. Keep a few easy options ready so you’re never stuck.

Some of my go-to’s: Greek yogurt, eggs, ground turkey, chicken breast, steak, salmon, and protein powder for quick shakes.

If you struggle with appetite or get full easily, smoothies are an easy way to increase your protein without feeling stuffed.

Bottom Line

Protein is the foundation that keeps your metabolism working, your body recovering, and your muscles strong. Once you get enough of it, everything else energy, tone, and consistency gets easier.

If you’re ready to learn how much protein your body actually needs and how to make it fit your lifestyle, grab my Strong & Balanced Macro Guide below or get your personalized plan through my One-Time Macro Count. It’s a simple way to take the guesswork out of eating for results.

Protein and Muscle After 40: What Every Woman Needs to Know