As we age, our nutritional needs change, and for women over the age of 45, maintaining a balanced and healthy diet becomes even more essential. One of the key nutrients that requires more attention during this time is protein.

While protein is crucial for everyone, its role becomes even more significant for women as we navigate the physical changes that occur with age, including hormonal shifts, muscle loss, and changes in metabolism. In this article, we’ll explore why protein is so important for women aged 45 and over, how much protein we need, and simple ways to incorporate more protein into our diet. 

Why Protein is Essential for Women Over 45

Maintaining Muscle Mass and Strength  

One of the most noticeable changes women experience as they age is a gradual loss of muscle mass, a condition known as sarcopenia. Beginning around age 30, women can lose up to 3-8% of muscle mass per decade, and this rate increases after menopause due to the sharp drop in estrogen levels [1]. By age 45, many women begin to experience the effects of muscle loss, which can impact strength, mobility, and overall physical function. This muscle loss can eventually lead to frailty and increased risk of falls in older age.  

Protein is the building block of muscle, and consuming adequate amounts helps prevent muscle breakdown and promotes muscle repair and growth. In fact, research suggests that older adults require more protein to trigger the same muscle-building response as younger individuals [2].  Studies have shown that higher protein intake can help preserve lean muscle mass and improve strength, which is essential for maintaining independence and quality of life as we age [3].

Supporting Bone Health

Another important reason to prioritise protein in your diet as you age is its role in bone health. Osteoporosis, a condition that causes bones to become weak and brittle, becomes more common in women after menopause due to the decline in estrogen levels. Protein, along with calcium and vitamin D, is essential for bone strength and density. Collagen, the protein found in bones, tendons, and cartilage, plays a critical role in bone structure, and adequate protein intake can help support its production.

In addition, protein contributes to bone health by improving calcium absorption and promoting bone matrix formation [4]. A balanced intake of protein, paired with other bone-boosting nutrients, can help reduce the risk of fractures and osteoporosis-related complications.

Regulating Weight and Metabolism

In midlife, many women experience shifts in body composition (an increase in fat mass, particularly around the abdominal area, and reduction in lean mass), a slowing metabolism, and changes in appetite, hormones, and physical activity levels [5].

Protein has a higher thermic effect (the energy required for digestion, absorption, etc) and a greater effect on satiety compared to fats or carbohydrates [6]. This increase in feeling of fullness and subsequent reduction in overall calorie intake make protein helpful in weight‐management or weight‐maintenance efforts.

Additionally, higher-protein diets have been shown to help preserve lean body mass during weight loss in peri- and post-menopausal women [7,8]. This is important because muscle burns more calories than fat, which can help keep your metabolism functioning optimally. Regular protein intake also supports fat oxidation, or the breakdown of fat for energy, which is crucial for maintaining a healthy body composition as we age.

Supporting Hormonal Balance

Hormonal fluctuations in women aged 45 and over, especially during perimenopause and menopause, can lead to a variety of symptoms, including hot flushes, mood swings, and changes in sleep patterns. While protein itself doesn’t directly regulate hormones, it plays a supportive role in hormone production and function.

Proteins are made up of amino acids, which are used by the body to create hormones like insulin, thyroid hormones, and growth hormones. Ensuring you have enough protein in your diet helps your body maintain balanced hormone levels, potentially reducing the severity of menopause symptoms and supporting overall hormonal health.

Promoting Skin Health and Healing

Collagen, elastin, and other proteins are essential for maintaining the elasticity and firmness of your skin. As women age, collagen production naturally declines, leading to wrinkles, sagging skin, and slower wound healing. A diet rich in protein helps support collagen production and can slow down some of the visible signs of aging.

Additionally, protein plays a key role in wound healing and immune function. As we age, repair processes slow down, immune function may decline, and recovery from illness, injury or surgery takes longer. Protein is vital for tissue repair and the immune system (antibodies are proteins) and adequate protein intake can speed up recovery times and reduce the risk of infections. Ensuring adequate protein intake thus supports not just muscles and bones, but the broader picture of resilience in women over 45.

How Much Protein Do Women Aged 45+ Need? 

Protein needs vary depending on age, activity level, health status, and other factors. While the recommended protein intake for Singapore [9] is 0.8 grams per kilogram of body weight in adults aged 18-49, for women over 50, the recommended intake increases to 1.2 g/kg. For a woman weighing 60kg, this equates to 70 grams of protein per day. 

Best Sources of High-Quality Protein for Women 45+ 

Incorporating a variety of protein-rich foods into your diet ensures not only adequate intake but also access to a diverse range of amino acids—the building blocks essential for cellular health and recovery.

Animal-Based Protein

• Chicken, turkey, and lean cuts of beef: These are excellent sources of high-quality protein, providing all nine essential amino acids.
• Fish and seafood: Salmon, tuna, and other fatty fish are rich in protein and healthy omega-3 fatty acids, which also support heart health.
• Eggs: Eggs are a nutrient-dense source of protein that also provide vitamins D and B12, which are important for bone and energy health.
• Dairy: Greek yogurt, paneer, cottage cheese, and milk provide protein along with calcium and other essential nutrients.

Plant-Based Protein

• Legumes and beans: Lentils, chickpeas, and black beans are all high in protein and fibre, helping with digestion and gut health. While legumes are excellent protein sources, they are not complete proteins. However, when combined with grains, the mix provides all essential amino acids for a complete protein profile.
• Tofu and tempeh: These soy-based products are excellent plant-based sources of protein that are also rich in iron and calcium.These soy-based products are excellent plant-based sources of protein, though their nutrient composition differs. Tempeh is rich in protein and fibre, while tofu provides calcium — especially varieties made with calcium sulfate. Protein and calcium levels in tofu can vary, so it’s best to check labels and choose those higher in both.
• Nuts and seeds: Almonds, chia seeds, and pumpkin seeds are high in protein and healthy fats, which support heart and brain health.
• Quinoa: A complete plant-based protein, quinoa contains all nine essential amino acids and is also a good source of fibre.

Top 6 Tips for Boosting Protein Intake

1. Distribute protein intake evenly over your day: Aim for 25–30 grams of protein per meal. This will make it easier to reach your daily protein target and is important for maximising muscle protein synthesis [10].
2. Start your day with protein: For a protein-packed breakfast, include: 
   • Scrambled or boiled eggs or omelette (add grated low-fat cheddar/cottage cheese, tofu, minced meat or smoked salmon for a protein boost)
   • Chicken, fish, meat or egg in porridge/congee 
   • Greek yogurt (unsweetened, low fat) topped with fresh berries and a handful of mixed nuts and seeds
   • Smoothie using whey or plant-based protein powder, fresh or frozen fruit and chia or flaxseeds  
3. Build lunch and dinner around protein: Pick a high-quality, lean protein such as chicken, fish, eggs or tofu/tempeh as the base or anchor for your meals, then add colourful vegetables and wholegrain carbohydrates like brown rice or noodles made with whole wheat.
4. Start smart snacking: Choose protein-packed snacks such as nuts, roasted chickpeas, boiled eggs, marinated tofu, or tzatziki dip with veggie sticks, low-fat cheese, a cup of high-protein/low fat unsweetened yoghurt or soy milk – aiming for at least 10 grams of protein per serving. 
5. Consider supplementation: A high-quality whey or plant-based protein powder or protein bar (look for those with the least amount of added ingredients) can be an easy way to get more protein on the go, especially after workouts. 
6. Boost your meals: Add chickpeas, beans or seeds to salads; nuts, eggs, or minced meat/fish balls to oatmeal/porridge; Greek yoghurt to salad dressings or curries (instead of coconut milk); or a scoop of your favourite protein powder to your overnight oats, omelette, dosa, idli, chapati or pancake recipes. 

Prioritising Protein

For women aged 45 and over—especially as they navigate perimenopause, menopause and beyond—protein is more than just a building block for muscles. It plays an integral role in preserving muscle mass and strength, supporting bone health and fracture resistance, aiding metabolism and weight management, and maintaining overall health resilience. The body’s response to protein becomes less efficient with age, so planning ahead and adopting habits that emphasise adequate high-quality protein plus physical activity can help mitigate many of the age-associated declines.

While the specific optimal protein target can depend on several factors (weight, activity level, health status), current research supports aiming for 1.2 g/kg/day as a useful working target for healthy women over 45. And when paired with resistance training and a nutritious diet overall, this strategy offers a strong foundation for healthier ageing. Speak with a registered dietitian or nutritionist to personalise your protein goals based on your health and lifestyle.

_{Disclaimer Notice The information provided on this website, www.veveva-nutrition.com, is for general informational purposes only and is not intended as medical advice, diagnosis, or treatment. It should not replace consultation with a qualified healthcare professional. VeVeva Nutrition Pte Ltd (“VeVeva”), its directors, employees, affiliates, and partners make no representations or warranties regarding the accuracy, completeness, or reliability of the information provided. If you have any health concerns, are taking long-term medication, or are under medical supervision, please consult a doctor or qualified healthcare professional before making any changes to your diet, lifestyle, or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.}

References

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