Nutrition · Movement
Protein Targets for Women Over 50
After 40, we lose muscle unless we actively work to keep it. Muscle drives metabolism, stabilizes blood sugar, protects bones, and keeps you strong enough to do what you love at 70 and 80. Protein is the foundation — and most women 45+ are under-eating it by 30–50 grams a day.
How much you actually need
Target 1.2–1.6 g of protein per kg of bodyweight per day, spread across 3–4 meals with at least 30g per meal to trigger muscle protein synthesis. For a 70kg (155lb) woman, that's 85–112g daily.
The easiest 30g-per-meal sources
- Greek yogurt (2%) — 1 cup = 20g; add a scoop of cottage cheese for 30g
- Eggs + egg whites — 2 eggs + 3 whites = 25g
- Chicken breast — 100g cooked = 30g
- Canned tuna or salmon — 1 pouch = 22–28g
- Whey or pea protein shake — 1 scoop = 22–25g
- Edamame — 1 cup shelled = 18g
What about creatine?
Creatine monohydrate, 3–5g daily, is one of the most well-studied supplements in the world and is increasingly recommended for women in midlife for muscle, bone, and cognitive health. Check with your doctor.