More protein after 35: Why Women Need More & How to Get It
- Bridgette Barlow
- Mar 19
- 7 min read
Updated: Mar 27
This article contains links for supplements with a discount applied for you and a small commission for me. You may need to register for a Fullscript account for discounted access to top grade and trusted physician’s approved supplements mentioned in this post. Please remember to speak with your doctor before taking supplements. Thank you for supporting my small business and women supporting women.
As women cross the age of 35, hormonal shifts, metabolic changes, and the natural decline of muscle mass make protein intake more important than ever. In fact, we lose about 3-8% per decade, increasing at a faster rate with age to as much as 1% per year. Yet, many women fall short of meeting their protein needs, leading to increased fatigue, hormonal imbalances, difficulty maintaining muscle, and metabolic slowdowns. In the long term, this can decrease quality of life as we age.
In this article, we’ll break down why women need more protein, the best protein sources, and how to optimize absorption to make the most of your intake.
Why Protein is Crucial for Women Over 35
Muscle Protein Synthesis
As estrogen levels begin to fluctuate, women experience a natural decline in muscle mass and an increased risk of insulin resistance and metabolic slowdown. Protein plays a key role in maintaining muscle, supporting hormone balance, and keeping metabolism running efficiently.
Muscle protein synthesis (MPS) is the process by which the body builds and repairs muscle tissue, and it becomes less efficient as adults age, a phenomenon known as anabolic resistance. This decline contributes to muscle loss, reduced strength, and increased frailty over time. To counteract this, older adults require higher protein intake to effectively stimulate MPS and maintain muscle mass. Consuming high-quality protein sources, such as lean meats, eggs, dairy, and plant-based options, in sufficient amounts—typically 25-40 grams per meal—helps maximize muscle protein synthesis. Additionally, distributing protein intake evenly throughout the day and incorporating resistance training further enhances MPS, supporting mobility, strength, and overall health as individuals age.
The role of the gut and absorption of protein as we age
Many women don't know this but, as women transition through menopause, changes in gut health can make it harder to absorb and utilize protein efficiently. Declining estrogen levels can lead to reduced stomach acid production, which is essential for breaking down protein into amino acids. This decline can contribute to slower digestion and poor absorption of key nutrients, including leucine—the amino acid crucial for muscle protein synthesis.
Additionally, menopause is often linked to imbalances in gut bacteria (dysbiosis) and increased gut inflammation, which can further impact digestion and nutrient absorption. Many women also experience lower levels of digestive enzymes, making it harder to break down and absorb protein from both animal and plant sources.
Because of these gut changes, women over 35 may benefit from digestive enzyme supplements, collagen peptides (which are easier to absorb), and strategies to support gut health, such as consuming fermented foods and ensuring adequate fiber intake.
What does adequate protein actually DO for us?
In short, eating enough protein helps maintain muscle, support fat loss, and regulate hormones. Since muscle protein synthesis becomes less efficient with age, prioritizing protein-rich meals improves strength, metabolism, and recovery while also supporting bone health, immune function, and satiety.
We really do want these amazing protein benefits:
Maintains Muscle & Metabolism – Prevents muscle loss and keeps metabolism running faster due to its higher thermic effect of food (TEF).
Supports Fat Loss & Satiety – Reduces cravings and helps with weight management by helping you naturally eat less.
Strengthens Bones & Joints – Aids in bone density and joint health.
Balances Hormones & Blood Sugar – Acts as a building block and regulator of hormones, especially metabolic hormones like insulin, having a big impact on energy.
Boosts Recovery & Immune Function – Supports muscle repair and support antibody production to fight off the sickies!
What can we do to optimize both protein intake AND absorption?
Boost intake:
Start Your Day with Protein – Have a high-protein breakfast like eggs, Greek yogurt, or a protein smoothie.
Include Protein in Every Meal – Aim for 25-40g of protein per meal to support muscle synthesis.
Use Protein Powder – Add whey, collagen, or plant-based protein powder to smoothies, coffee, or oatmeal (see my favorites listed below!)
Snack on Protein-Rich Foods – Choose cottage cheese, boiled eggs, jerky, or nuts instead of carb-heavy snacks.
Boost Meals with Protein Add-Ins – Mix hemp seeds, chia seeds, or nutritional yeast into meals.
Use Bone Broth or Collagen – Add bone broth to soups or drink it as a warm, protein-rich beverage.
Batch Cook Protein Sources – Prep chicken, beef, or tofu ahead of time to make meals easier.
Choose Protein-Fortified Foods – Look for high-protein options like lentil pasta or protein-enriched snacks.
Eat More Seafood – Include salmon, shrimp, tuna, or sardines for lean, protein-rich meals.
Make Protein-Rich Desserts – Try high-protein pudding, protein mug cakes, or yogurt-based treats.
Carry Portable Protein – Keep protein bars, nuts, or jerky handy for busy days.
Enhance protein digestion and absorption:
Work with a qualified coach to improve gut health.
Digestive Enzymes – Especially protease enzymes to help break down protein into usable amino acids. See my favorite enzyme HERE.
Hydrochloric Acid (HCl) Support – Low stomach acid can impair protein breakdown; apple cider vinegar, digestive bitters or HCl supplements can help. Speak with your doctor and qualified coach before taking HCl supplements.
Collagen & Bone Broth – These provide amino acids that support gut lining health, improving nutrient absorption. Click here for my favorite whole body collagen supplement for women.
Chewing Food Thoroughly – Helps kickstart digestion before food even reaches the stomach.
How much protein?
A general recommendation is .7-1g per pound of your ideal body weight.
Women over 35 should START by aiming for 30-35 grams of protein per meal, which typically translates to about 100+ grams per day. This is a good starting point for most, but requirement may be higher for some and also depends on goals.
Sample Daily Protein Plan (I suggest tracking meals for a week to assess your protein intake and understand protein portions)
Breakfast: Metabolic Mocha (protein coffee with collagen + Prime Protein) – 35g protein. Click here for the full recipe for my Metabolic Mocha!
Lunch: Grilled chicken salad with avocado and pumpkin seeds – 35g protein
Dinner: Grass-fed beef with roasted vegetables and quinoa – 40g protein
Snack: Greek yogurt with berries and chia seeds – 20g protein
Plant or animal protein? Does it matter?
A critical amino acid for Muscle Protein Synthesis (MPS) is leucine, which acts as a "trigger" to stimulate muscle growth and repair. Research suggests that women over 35 need at least 2.5-3 grams of leucine per meal to effectively stimulate MPS.
Here’s where protein quality comes into play:
Animal-based proteins (such as grass-fed beef, eggs, whey, and collagen) are rich in leucine and provide all essential amino acids in the right ratios.
Plant-based proteins (such as beans, lentils, and soy) are valuable but typically lower in leucine. This means that women relying primarily on plant proteins need to consume larger quantities or strategically combine sources to meet leucine needs.
While plant proteins can absolutely be part of a balanced diet, animal proteins remain the most efficient way to meet leucine needs and support muscle health.
While I don’t generally suggest plant-based diets for women over 35, if this is the case, BCAA supplementation can be used at meals to ensure adequate leucine.
Top Protein Sources for Women Over 35
Here’s a list of high-quality protein sources that provide ample leucine and overall nutritional benefits:
Best Animal-Based Proteins
Grass-Fed Beef– Rich in iron, B vitamins, and all essential amino acids
Grass-Fed Beef Protein Powder - A digestion-friendly and delicious protein that is gluten free, daily free and is heavy metal tested. Use code B4ANDAFTER for 15% discount!
Pasture-Raised Eggs – A complete protein powerhouse with added choline for brain health
Wild-Caught Salmon – High in protein, omega-3s, and anti-inflammatory benefits
Organic Poultry (Chicken & Turkey) – Lean protein sources with essential amino acids
Collagen Peptides – Supports joint, skin, and gut health while complementing other protein sources. This is my absolute favorite for women over 35, with studies to back up its effectiveness for joints, bone, and skin.
Whey Protein Excellent for post-workout muscle recovery, if tolerated digestively. Most women I work with (and myself included) prefer grass fed beef protein powder because it does not cause bloating and is healing and beneficial for the gut.
Best Plant-Based Proteins (To Be Used as Complements)
Lentils & Chickpeas – Great fiber and protein content but lower in leucine
Quinoa – A complete plant-based protein, though still lower in leucine than animal sources
Tofu & Tempeh – Good sources of plant protein but require higher intake to meet amino acid needs
Pumpkin Seeds & Hemp Seeds – Nutrient-dense but need to be combined with other proteins for full amino acid profiles
A note about protein powders + my favorites
I personally LOVE using protein powders to boost my protein intake. Many of my clients do have struggles, especially in the beginning, with getting in even the bare minimum of protein needed per day. Protein powders act as a lower calorie “bang for your buck” protein source that can be easily incorporated in many ways. They come in both flavored and unflavored options and can be mixed into yogurts, oatmeal, soups, sauces, smoothies, coffee, tea and baked into your favorite goodies!
These two are staples for me and I use them daily (usually both right into my morning coffee!)
Equip Prime Grass-fed Beef Protein (use code B4ANDAFTER for 15% off!)
Check out this recipe for my absolute favorite 2 ingredient chocolate protein pudding that has only 180 calories and 31 grams of protein and tastes so rich and chocolatey. (I eat it almost every day for a snack or dessert!!)
Final Thoughts
Protein is not just for bodybuilders—it’s essential for every midlife woman who wants to maintain strength, energy, and metabolic health. By prioritizing high-quality protein sources, meeting leucine needs, and optimizing digestion, you’ll set yourself up for long-term vitality and resilience.
How do you hit your protein goals? Let me know in the comments.
Click below for my free Protein Cheat Sheets to give you ideas on how you can boost protein in your diet NOW!!
DISCLAIMER: The information provided on this website is for educational purposes only and is not intended to replace medical advice. Bridgette Barlow is not a licensed medical professional, and the content shared here or in any of my materials or events should not be used to diagnose, treat, or prevent any health condition. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or supplementation.
Comments