Why Protein Isn’t Optional After 35 and What Most Women Are Getting Wrong
Updated: May 5
Jamie Alexander is the CEO of Living Well With Jamie, a Certified Online Fitness Trainer, and author of the Mind, Body & Soul Fitness Journal, helping high-performing women transform through holistic wellness, fitness, and mindset coaching.
You’re working out. You’re trying to eat better. You’re doing “all the right things,” but the scale isn’t moving. Your energy feels off, and your body doesn’t respond the way it used to. Here’s what no one is telling you: It might not be your workouts. It might be your protein.
Are you eating enough protein, or just thinking you are?
Most women believe they’re eating enough protein, but when we break it down, they’re often far below what their body truly needs. Protein supports metabolism, energy, hormone balance, and overall function. As we age, our protein needs increase, not decrease.
What is protein really doing in your body?
Protein is made up of amino acids. There are 20 in total, but 9 are essential, meaning your body cannot produce them. These amino acids support muscle repair, metabolism, immune function, and more.
Complete vs. Incomplete protein: Why it matters
Complete proteins contain all 9 essential amino acids. These include eggs, chicken, fish, Greek yogurt, and quinoa. Incomplete proteins, like beans and nuts, can still be valuable when combined properly.
Why protein becomes more important with age
Research shows adults can lose 3–8% of muscle mass per decade after age 30. This process, called sarcopenia, impacts metabolism and strength. Higher protein intake helps preserve lean muscle and supports metabolic health.
Protein, perimenopause, and menopause
Hormonal changes reduce the body’s efficiency in using protein. Studies show that increasing protein intake supports muscle retention, fat loss, and blood sugar stability during this stage.
How much protein do you need?
A common recommendation is 0.7–1 gram per pound of goal body weight. For example, a woman aiming for 150 pounds may need 105–150 grams of protein daily.
Why appetite drops and why that’s a problem
Appetite often decreases with age, which can lead to lower protein intake. This makes it essential to prioritize nutrient-dense meals.
Simple ways to increase protein intake
Add protein to every meal, prioritize it first, prep ahead, and choose high-protein snacks like Greek yogurt or eggs.
The bottom line: Protein is power
Protein supports fat loss, muscle tone, energy, and confidence. Being intentional with protein intake leads to sustainable results.
Read more from Jamie Alexander
Jamie Alexander, CEO, Certified Online Fitness Trainer, and Author
Jamie Alexander is the founder of the Elite Transformation Accountability Program, helping high-performing, busy moms all around the world prioritize their health and create lasting change. She’s the CEO of Living Well With Jamie, a Certified Online Fitness Trainer, and author of the Mind, Body & Soul Fitness Journal. Jamie’s mission is to help women thrive from the inside out through holistic wellness, fitness, mindset, and sustainable habits. Her work empowers women to feel strong, confident, and in control of their health, no matter how full their plates are. Follow Jamie for real-life strategies, expert insights, and inspiration to live well in every season of life.
References:
Morton RW et al. (2018). Protein intake to maximize resistance training. British Journal of Sports Medicine.
Deutz NE et al. (2014). Protein intake and exercise for optimal muscle function. Clinical Nutrition.
Paddon-Jones D & Rasmussen BB (2009). Dietary protein recommendations. Current Opinion in Clinical Nutrition.
Phillips SM (2016). Protein requirements and aging. Applied Physiology.
