Protein has become one of those things women in midlife are suddenly hearing about everywhere.

Eat more protein.

Have protein at every meal.

Drink a shake.

Track your grams.

Buy the powder.

Add protein to your coffee.

And if you are not careful, something that should be fairly simple can start to feel like another full-time job.

So let’s make this easier.

Protein matters.

It matters for muscle.

It matters for strength.

It matters for recovery.

And as we get older, paying attention to protein becomes more important.

But that does not mean every woman over 40 needs to start chasing 120 grams a day.

And it definitely does not mean you need a giant tub of protein powder sitting on your kitchen counter.

The better question is:

Am I getting enough protein for my body, my activity level, and the way I want to age?

That is a much more useful place to start.

First: Why Does Protein Matter More After 40?

As we get older, it becomes easier to lose muscle.

That matters because muscle is not just about how your arms look in a sleeveless shirt.

Muscle helps support:

• strength
• balance
• mobility
• independence
• metabolism
• bone health
• everyday movement

And during and after menopause, women may notice changes in body composition, muscle mass, strength and recovery.

At the same time, our muscles can become less responsive to the protein we eat.

In simple terms:

Your body may need a stronger signal than it did when you were younger.

That is one reason protein and strength training get so much attention in healthy aging research.

Is the Standard Protein Recommendation Enough?

The standard adult protein recommendation is about:

0.8 grams of protein per kilogram of body weight per day.

But that number is mainly designed to cover basic protein needs in most healthy adults.

It does not necessarily answer this question:

What amount may help me hold onto muscle as I get older?

Research in older adults often points toward a higher range, around:

1.0 to 1.2 grams per kilogram per day

for healthy older adults, with higher amounts sometimes suggested during illness, recovery, or when someone is at risk of losing muscle.

That does not mean every healthy 42-year-old woman needs to follow recommendations written for someone in her 70s.

And I do not want us turning protein into another number women feel they are failing to hit.

The better takeaway is:

0.8 g/kg is a starting point. Some women may benefit from more, especially as they get older or become more active.

What Does the Research Say in Postmenopausal Women?

A 2026 review looked at 34 studies involving more than 1,500 postmenopausal women.

One of the clearest findings was this:

Strength training consistently helped improve strength and body composition.

Adding more protein did not always produce an extra benefit when women were already eating enough protein.

That does not mean protein is unimportant.

It means:

Eating enough protein matters. Eating unlimited protein is not the goal.

This is important because the internet can make it sound like:

“If 90 grams is good, then 140 must be better.”

That is not how it works.

More is not automatically better.

Most of the stronger research we have is in postmenopausal women and older adults, so we should be careful about assuming the exact same numbers apply to every woman in her 40s or every woman in early perimenopause.

Strength Training Is Still the Bigger Piece

This may be the most important part of this entire article.

Protein gives your body the material it needs to build and maintain muscle.

But your body still needs a reason to use that material.

Think about building a house.

You can have:

• lumber
• bricks
• nails
• tools
• supplies

all sitting in the driveway.

But if nobody starts building, those materials do not turn themselves into a house.

Protein works the same way.

Protein gives you the building materials. Strength training gives your body a reason to use them.

That is why I would never tell a woman:

“Just drink more protein shakes.”

If you want to maintain or build muscle, strength training matters.

Does More Protein Automatically Mean More Muscle?

No.

There is a point where adding more and more protein does not automatically mean more muscle.

If your protein intake is already adequate, the next big question is:

Are you actually giving your muscles a reason to stay strong?

That means looking at:

• resistance training
• enough total food
• enough protein
• sleep
• recovery
• consistency

A protein shake cannot replace those things.

How Much Protein Should You Have at One Meal?

For many women, this is easier to think about than one giant daily number.

Research in older adults often uses around:

25 to 30 grams of protein per meal

as a practical reference point for supporting muscle.

It is not a perfect number every woman has to hit.

It means you can start asking:

Does breakfast have real protein?

Does lunch have real protein?

Does dinner have real protein?

That is much more practical than walking around with a calculator all day.

Breakfast Is Where Many Women Fall Short

This is one of the easiest places to improve.

A common breakfast might be:

• coffee
• toast
• fruit
• oatmeal
• cereal
• a muffin

And then most of the protein shows up at dinner.

You do not have to completely change your breakfast.

You can simply make it stronger.

Instead of:

toast + coffee

try:

eggs + toast + fruit

Instead of:

plain oatmeal

try:

oatmeal + Greek yogurt + nuts

Or:

Greek yogurt + berries + seeds

Or:

cottage cheese + fruit

Or:

a smoothie with milk or protein powder

The point is not perfection.

The point is:

spread your protein through the day instead of saving nearly all of it for dinner.

What Are Good Protein Foods?

You do not need supplements to get protein.

There are plenty of good options.

Animal-Based Protein

• eggs
• Greek yogurt
• cottage cheese
• chicken
• turkey
• fish
• lean beef
• milk

Plant-Based Protein

• beans
• lentils
• tofu
• tempeh
• edamame
• soy milk
• nuts
• seeds

You do not need to choose a side.

The better question is:

Are you getting enough protein from foods you enjoy and will actually keep eating?

That matters more than joining a protein camp.

Plant Protein vs. Animal Protein

Animal proteins often provide more protein in a smaller serving and naturally contain all of the essential amino acids your body needs.

Plant proteins can absolutely contribute too.

If you prefer plant-based eating, you can still meet your protein needs.

You may simply need to:

• eat a little more total food
• use a wider variety of protein sources
• pay attention to the amount of protein in each serving

The goal is not to make plant protein seem inferior.

It is to understand that the total amount and variety may matter.

Do Women Need Protein Powder?

Not necessarily.

Protein powder is useful because it is convenient.

That is really the main reason I like it.

If you are busy, not very hungry, or struggling to get enough protein from food, a shake can make things easier.

But a protein powder is not automatically healthier than:

• eggs
• yogurt
• cottage cheese
• fish
• chicken
• beans
• tofu
• lentils

A supplement should solve a problem.

It should not create another problem to shop for.

If You Want a Protein Powder, Here Are 3 I Would Look At

If protein powder would make it easier for you to get enough protein consistently, you do not need to stand in the supplement aisle comparing 25 different tubs.

I would start with a few simple questions:

• What type of protein is it?
• How much protein am I getting per serving?
• Does it contain a long list of things I do not need?
• Has it been independently tested?
• Will I actually use it?

Here are three options I would look at.

Klean Athlete KLEAN Isolate

Best for: A simple whey protein option

Klean Athlete KLEAN Isolate is a whey protein isolate with about 20 grams of protein per serving.

I like that it keeps things fairly simple, and it is NSF Certified for Sport, which means the product goes through independent quality testing instead of asking us to rely only on what the company says about itself.

Whey protein is also important here because it is one of the protein types that has actually been studied in postmenopausal women.

That does not mean this exact product has been proven to prevent muscle loss during menopause.

It means the type of protein—whey—has research behind it, and this particular product gives us the added benefit of independent quality testing.

Margarita’s take:

If you use dairy and want a straightforward whey protein without turning your shake into a science experiment, this is one I would consider.

Momentous Whey Protein Isolate

Best for: A premium whey option

Momentous Whey Protein Isolate is another whey-based option with about 20 grams of protein per serving.

It is also NSF Certified for Sport.

Again, the reason I am including it is not because the word “premium” magically makes protein work better.

The reason is simpler:

• whey has research behind it
• the protein amount is meaningful
• the product has independent quality verification

That gives me more confidence than a powder with beautiful packaging and a long list of claims but very little information behind it.

Margarita’s take:

This is the type of product I would look at if you want a higher-end whey protein and independent testing matters to you.

Garden of Life Organic Plant-Based Performance Protein

Best for: A higher-protein dairy-free option

Not every woman wants or tolerates whey protein.

Garden of Life Organic Plant-Based Performance Protein provides about 30 grams of plant protein per serving and is NSF Certified for Sport.

I want to be clear about why I am including it.

The strongest supplement research we currently have specifically in postmenopausal women is more directly connected to whey protein, not this exact plant-based product.

I am including this as a practical dairy-free option, not because this exact product has been proven to work better for women in menopause.

I am including it because women who avoid dairy still deserve an option that gives them a meaningful amount of protein in one serving.

Plant protein can absolutely help you meet your daily protein needs.

You may simply need to pay a little more attention to the amount you are getting and the overall quality and variety of protein in your diet.

Margarita’s take:

If you prefer plant-based protein, do not tolerate dairy, or simply want a dairy-free choice, this is one I would consider.

Why These Three?

I did not choose them because they have the prettiest packaging.

And I am not saying these are the only good protein powders available.

I chose them because they meet two things I want us to look for at NOW & WELL.

1. The type of protein should make sense for the goal.

Whey protein has research behind it for supporting muscle when combined with resistance training.

Plant protein can also help women meet their daily protein needs, especially when dairy is not a good option.

2. I want some outside quality verification when possible.

All three of these products have independent NSF Certified for Sport testing.

That gives us another layer of information beyond the brand simply saying:

“Trust us. Our product is great.”

And remember:

A protein powder should make getting enough protein easier. It should not convince you that you suddenly need a very expensive daily shake.

Whey Protein: What Does the Evidence Say?

Whey protein has been studied in postmenopausal women.

A review looking at whey protein in this group included 14 studies.

The results again showed something we keep seeing:

resistance training matters.

Whey may be useful because it is:

• convenient
• easy to measure
• high in protein
• rich in the amino acids muscles use

But simply drinking whey protein does not guarantee you will build muscle.

I would think of whey as:

a convenient way to help meet your protein needs

not:

magic muscle powder

What About Protein and Weight Loss?

Protein may help with:

• fullness
• keeping meals satisfying
• maintaining muscle during weight loss

But protein does not automatically cause weight loss.

A large protein smoothie can still contain a lot of calories.

So if your goal is weight loss, do not think:

“I should add protein on top of everything else I already eat.”

Sometimes it makes more sense to replace a lower-protein meal or snack with something more satisfying.

What About Bone Health?

Protein is part of healthy bones and muscles.

But I would not tell women:

“Eat more protein and prevent osteoporosis.”

Bone health is bigger than one nutrient.

It can include:

• resistance training
• weight-bearing activity
• calcium
• vitamin D
• enough overall nutrition
• hormone changes
• medical treatment when needed

Protein is part of the picture.

It is not the whole picture.

What About Kidney Health?

For healthy people, eating more protein within reasonable amounts is not the same thing as damaging your kidneys.

But kidney disease changes the conversation.

If you have:

• kidney disease
• abnormal kidney test results
• reduced kidney function
• another medical condition that changes your protein needs

ask your healthcare provider or dietitian what amount is right for you.

Do not assume a high-protein diet is right for everyone.

Do I Need to Count Every Gram?

No.

You can track protein if numbers help you.

But you do not need to turn every meal into a math problem.

A much easier starting point is:

Look at your plate. Where is the protein?

Breakfast?

Lunch?

Dinner?

Snack?

If you cannot really answer that, then you have something useful to work on.

Frequently Asked Questions