Why protein matters more after 40
If you've noticed you're not as strong as you used to be, or that your energy dips more easily, you're not imagining it. From your 40s, your body changes in ways that make protein more important than ever.
What changes after 40?
As estrogen starts to fall in perimenopause and menopause, your body finds it harder to hold on to muscle and bone. Less muscle can mean less strength, lower energy and changes in where you store weight. Lower bone density raises the risk of fractures later in life.
The good news? What you eat, and especially how much protein you eat, can make a real difference.
Did you know?
Protein contributes to the maintenance of muscle mass, and to the maintenance of normal bones.
Why protein helps
- Muscle and strength: protein gives your body the building blocks it needs to look after your muscles, especially alongside strength exercise.
- Bones: protein supports your bones, which matters more and more after menopause.
- Feeling fuller: many women find protein at every meal keeps them satisfied for longer, with fewer cravings.
- Steadier energy: pairing protein with carbs helps avoid the sharp highs and lows that leave you reaching for sugar.
Easy protein foods to start with
- Eggs
- Greek yoghurt
- Salmon and sardines
- Chicken
- Beans and lentils
- Tofu
- Cottage cheese
- Nuts and seeds
A simple first step: try to include a source of protein at breakfast, lunch and dinner. Many women eat most of their protein in the evening and very little in the morning.
How much do you need?
This is where it gets personal. The right amount depends on your body, your activity, your health and your goals, so there isn't one number that suits everyone. If you have kidney problems, it's especially important to get advice first.
That's exactly what The WINGS Method is built for. Protein sits at the heart of every meal, alongside whole foods, micronutrients and steady blood sugar, all tailored to you.
You don't have to do this alone
Speak to our team
Online across the UK or in person in the North West. No GP referral needed.