116. Protein After 40: How Much Do You Really Need & Are You Forgetting Carbs
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Protein has become one of the biggest nutrition buzzwords, but are women over 40 focusing so much on protein that they’re forgetting about carbs and fiber?
In this episode, I’m breaking down how much protein women really need in midlife, why protein matters for muscle, metabolism, blood sugar and healthy aging, and why carbohydrates aren’t the enemy.
You’ll learn:
• Why protein needs often increase after 40
• How much protein we typically recommend for women in midlife
• Why carbs are important for energy, recovery, and muscle growth
• The role of fiber in digestion, blood sugar balance and estrogen metabolism
• What to expect when increasing protein and carbohydrates
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How Much Protein Do Women Over 40 Really Need?
How much protein do you really need as a woman over 40?
Today we’re talking about one of the most confusing nutrition topics for women: protein.
How much do you actually need?
Are you eating enough?
Can you eat too much?
And why are so many women focusing so heavily on protein – that they’ve become afraid of carbohydrates?
Look, everyone is talking about protein.
Protein coffee.
Protein bars.
Protein chips.
Protein everything.
And while I absolutely agree that many women over 40 need more protein than they’re currently eating – I also think we’ve swung so far in that direction that we’ve forgotten something important.
Protein isn’t the only macronutrient you need to know.
….
So if you’ve been trying to figure out what to eat, how much protein you actually need, whether carbs are helping or hurting you, and how to stop feeling confused every time you open Instagram, that’s exactly why we created Midlife Body Rebuild.
We are open for enrollment and you can save $50 until this Friday and get our 3 special bonuses.
Inside this 6-week live coaching experience, we’re walking women over 40 through exactly how to build meals, how much protein they need, where carbs fit in, and giving personalized feedback – so they can stop guessing.
But today, let’s cover the basics.
Why Protein Becomes More Important After 40
First, why is protein such a big deal after 40?
As we get older, our bodies naturally become less efficient at building and maintaining muscle.
This is called anabolic resistance. It’s the primary driver of age-related muscle loss (sarcopenia).
Basically, the same amount of protein that may have worked in your twenties doesn’t create the same response in your forties and beyond.
At the same time, we’re dealing with hormonal changes, increased stress, disrupted sleep, less activity, and sometimes years of under-eating or chronic dieting.
The result? Many women gradually lose muscle without even realizing it.
And that’s a problem – because muscle is one of the most metabolically active tissues in your body.
That means, muscle helps support metabolism, blood sugar regulation, insulin sensitivity, strength, mobility, and even bone health.
So when women tell me they want to lose fat, feel stronger, improve their metabolism, age well, and have more energy…
Protein supports every single one of those goals.
So how much do you actually need?
The official RDA (Recommended Dietary Allowance) for protein is about 0.8 grams per kilogram of body weight.
But that’s really the minimum amount needed to prevent deficiency.
It’s not necessarily the amount that supports optimal body composition, muscle maintenance, strength training, or healthy aging.
In my coaching practice, we generally recommend somewhere between 0.75 and 1 gram of protein per pound of ideal body weight.
So if your ideal body weight is around 140 pounds, you may aim for roughly 105 to 140 grams of protein per day.
Now before you start stressing out, remember this is a range.
It’s not a perfect number.
- Someone actively trying to build muscle may benefit from the higher end.
- Someone maintaining their weight may do well in the middle.
- Someone just getting started may begin lower and gradually work up.
The goal isn’t perfection; it’s improvement over time.
If you’re currently eating 50 grams of protein per day and start eating 100 grams, that’s a huge win.
Why Increasing Protein Too Quickly Can Cause Digestive Issues
Now here’s something I do want you to know…
When women increase protein, they sometimes notice bloating, fullness, or digestive changes.
And many immediately assume protein doesn’t work for them or it’s too much.
But that’s not really the problem.
More often it’s because they went from 50 grams to 140 grams overnight.
Or they’re eating protein bars and shakes all day instead of real food.
Or they’re rushing through meals, barely chewing, and eating when stressed.
Your digestive system needs time to adapt.
So increase gradually, chew your food thoroughly, slow down when you eat and stay hydrated throughout the day.
And in some cases, digestive support like enzymes can be helpful, especially if you know digestion has been an issue for you.
These are exactly the kinds of things we’ll be discussing inside Midlife Body Rebuild because nutrition isn’t just about what you’re eating. It’s also about how well you’re digesting and utilizing those nutrients.
Why Carbohydrates Still Matter After 40
Now let’s talk about carbohydrates.
Because carbs have gotten a really bad rap.
And I believe a lot of women are under-eating them. I see it often in my practice.
Protein is important – but so are carbs.
Carbohydrates are your body’s preferred source of energy.
They support exercise performance, recovery, brain function, mood, thyroid health and even hormone production.
And one thing many women don’t realize is that carbohydrates also help spare protein.
That means: protein can be used for muscle repair and recovery – instead of being burned for energy.
Good carbohydrate choices include things like fruit, potatoes, sweet potatoes, rice, oats, beans, and quinoa.
In terms of daily goals, if you’re strength training and walking, you’re a fairly active woman, you likely need more carbs than protein. For example, you may need upwards of 150-200 g of carbs per day.
And just for reference, I’m going to share my own macros at the time of this recording, because they can change over time, depending on goals.
I’m 43 years old, 5’2”, 128 pounds and I consume about 120-130 g of protein and 175-185 g of carbs per day. And fat, which we didn’t dive into today, is my lowest macro at about 65-70 g per day. And likely would be for you as well, because it’s the most calorie-dense macronutrient with 9 calories per gram; whereas protein and carbs have 4 calories per gram. We’ll dig into this more in Midlife Body Rebuild.
Don’t Forget Fiber: The Missing Piece in Midlife Nutrition
And let’s not forget fiber.
Fiber is incredibly important in midlife.
It supports digestion, gut health, blood sugar balance, cholesterol, satiety, and even estrogen metabolism – meaning how your body uses and eliminates estrogen.
Many women are focused on protein, but completely overlook fiber.
And both matter.
Why the Scale May Increase When You Eat More Carbs
Now another thing that sometimes happens when women start strength training and increase carbohydrates is they notice the scale goes up slightly or they feel a little softer or fuller.
And this can create panic.
But often what you’re seeing isn’t fat gain.
Carbohydrates are stored in the muscles as glycogen, which acts as an energy reserve.
And glycogen naturally pulls water into muscle tissue.
This is a normal and healthy process.
It’s part of what helps fuel your workouts, support recovery, and build lean muscle.
Think of it as being well-fueled – rather than puffy.
Because there is a difference.
As your body adapts, you’re staying hydrated, moving regularly, and eating balanced meals, most women find that this normal response settles down.
Stop Fearing Food and Start Fueling Your Changing Body
The bigger picture is that we don’t want to fear food.
We want to understand how it works for us.
Protein, carbs, fat, fiber – they all matter.
And most women don’t need another restrictive diet.
They need a simple strategy.
That’s exactly what we’re going to be teaching inside Midlife Body Rebuild.
You’ll get our midlife meal template, meal ideas, guidance on protein, carbs and fiber, fat, support from our team, and the opportunity to ask questions and receive personalized feedback throughout the entire six weeks.
Because the goal isn’t to make nutrition more complicated.
The goal is to finally make it make sense for your changing body.
Thanks for listening, check out the links in the show notes, and I’ll see you next week.
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