Why Women 40+ Need Protein Throughout the Day to Boost Metabolism
Want to Master Your Metabolism? When it comes to nutrition, protein is the most overlooked tool for women over 40 trying to improve metabolism, build muscle, and maintain strength. And it’s not just about how much protein you eat—it’s about when you eat it. Let’s break down why a “Protein-First” strategy matters and how to put it into action.
Protein helps build and maintain lean muscle mass. Muscle burns more calories than fat, even at rest. Protein keeps you feeling full and satisfied, which can help prevent overeating. If you want to keep your metabolism strong as you age, you need to be consistent. It’s not just about protein after a workout or at dinner—it’s about hitting your protein goals throughout the day.
The easiest way to ensure you’re getting enough protein is to make it the priority in your meals. Plan Protein First in three key areas:
First Thing in the Morning: Your body has been fasting overnight. If you skip protein at breakfast, you’re missing an opportunity to jumpstart your metabolism. Good choices include eggs, Greek yogurt, protein shakes, cottage cheese, or a high-quality protein bar if you’re in a hurry.
First Thing After Workouts: Your muscles are primed to absorb nutrients and start the recovery process right after exercise. Protein supports muscle repair and helps prevent muscle loss. Good choices include protein shakes, chocolate milk, or chicken and rice if it’s a full meal.
Protein At Every Meal: Eating protein consistently throughout the day is just as important as getting enough overall. It keeps your metabolism working, your muscles recovering, and your energy steady. Good choices include chicken, fish, lean beef, tofu, beans, lentils, eggs, and high-protein snacks like jerky or protein bars.
For women over 40, a good target is 0.7 to 1 gram of protein per pound of body weight per day. That means if you weigh 150 pounds, aim for 105-150 grams of protein daily, spread across your meals. Break that into 20-30 grams per meal for the best results.
Building lean muscle and improving metabolism doesn’t happen by accident. It takes a consistent effort to fuel your body the right way. A Protein-First Strategy—in the morning, post-workout, and throughout the day—will help you maintain muscle, boost metabolism, and feel stronger. Are you planning your meals around protein? Start now and see the difference.
