Protein intake for women over 40 is one of the first things we look at when a client starts strength training at our Samford gym. Most women we see eat a good amount of protein at dinner and very little at breakfast and lunch. Fixing that spread is often the easiest win in the whole program.
Why protein matters more after 40
From around 40, muscle becomes a little harder to build and a little easier to lose. Strength training is the main signal that tells your body to keep it. Protein is the raw material. You need both. Lifting without enough protein, or eating plenty of protein without lifting, leaves results on the table.
How much protein intake for women over 40
A practical target for active women is roughly 1.2 to 1.6 grams of protein per kilogram of body weight per day. For a 70 kg woman that is about 85 to 110 grams a day. If that sounds like a lot, it is because most of us eat less than we think.
| Body weight | Daily target (1.2 to 1.6 g/kg) | Per meal (4 meals) |
|---|---|---|
| 55 kg | 66 to 88 g | 17 to 22 g |
| 65 kg | 78 to 104 g | 20 to 26 g |
| 75 kg | 90 to 120 g | 23 to 30 g |
| 85 kg | 102 to 136 g | 26 to 34 g |
Spread it across the day
Aim for 25 to 35 grams at each main meal rather than 60 grams at dinner. Breakfast is where most women fall short. Toast and coffee gives you about 5 grams. Two eggs on toast with a glass of milk gives you closer to 25.
Easy protein swaps
- Swap regular yoghurt for Greek or skyr style yoghurt (about 15 g per small tub).
- Add a tin of tuna or salmon to a lunch salad (about 20 g).
- Choose a protein smoothie on early training days.
- Keep boiled eggs in the fridge for snacks.
- Add lentils or chickpeas to soups and pasta sauces.
- Have cottage cheese or ricotta on crackers in the afternoon.
Complete proteins first
For building muscle, your main sources should be complete proteins: meat, fish, eggs, dairy and soy, or a mix of plant proteins across the day. Some women also stir collagen into a coffee or smoothie. Collagen is a protein ingredient, but it is missing one essential amino acid, so count it as a top-up rather than a main source. If you are choosing between sources, here is a plain comparison of marine vs bovine collagen.
Pair it with training
Protein does its best work when you give your muscles a reason to use it. Two or three strength sessions a week, lifting something challenging, is the foundation. Our guide to strength training for women over 40 sets out how to start and how to progress. For what to eat around the session, see our pre workout snack guide.
Common questions
Can I get enough protein without supplements?
Yes. Most women can reach their target with food alone once breakfast and lunch carry a proper serve. Powders are a convenience.
Is too much protein a problem?
For healthy people, intakes in the ranges above are common in sports nutrition. If you have a medical condition, check with your doctor or a dietitian.
Does protein timing matter?
Spreading it across the day matters more than the exact minute you eat after training. A meal with protein within a couple of hours of a session is plenty.
What about plant-based diets?
You can absolutely hit your target. Combine legumes, tofu, tempeh, grains, nuts and seeds, and you may need slightly more total protein.
When to get it checked
If you are training hard but not getting stronger, or you feel exhausted all the time, talk to an exercise physiologist. We can look at your program and refer you to a dietitian if your nutrition needs a closer look.