Why Women in Their 50s Need Protein: The Nutrient You're Probably Undereating
When I hit my 50s, one of the biggest nutritional questions I began asking myself was: Am I eating enough protein? And more importantly, what does “enough” actually mean for a woman like me—navigating perimenopause, menopause, hormone shifts, and trying to stay energised, strong, and sharp?
If you’re anything like me, you may have spent decades hearing that too much protein is bad, red meat causes inflammation, and tofu is your friend (unless you’re scared of soy). Or maybe you were a vegetarian like I was for years, thinking chickpeas and hummus would get you across the line.
But the science is crystal clear now: women in their 50s need more protein—not less. And if you're dealing with inflammation, fatigue, brain fog, menopause weight gain, or even early signs of muscle loss (sarcopenia), it might be time to take a good look at your plate.
The Real Reason Women Over 50 Need More Protein
Protein isn’t just about building muscle—though we’ll get to that. It’s required for:
Cell repair and regeneration
Immune function
Hormone production
Detoxification via the liver
Hair, skin, and nail health
Satiety and stable blood sugar
And yes, preserving lean muscle mass, which we naturally begin to lose from our mid-30s onwards—accelerating after menopause.
Sarcopenia, the gradual loss of muscle mass, is a serious health risk for women over 50. It’s linked not only to frailty and falls, but to metabolic issues, insulin resistance, osteoporosis, and even cognitive decline.
And guess what? An inflamed body breaks down muscle tissue faster. So if you’re struggling with chronic inflammation (and many of the women I work with are), prioritising protein is non-negotiable.
How Much Protein Do Women Over 50 Really Need?
Here’s where it gets interesting.
The outdated RDI (Recommended Dietary Intake) suggests women need about 0.8g of protein per kilogram of body weight per day. For a 65kg woman, that’s just 52g of protein daily.
But research shows this is far too low, especially for ageing populations.
Recent studies recommend:
👉 1.2 to 2.0 grams per kilogram of body weight per day for women over 50 to prevent muscle loss and support healthy ageing. For our 65kg woman, that’s 78–130g of protein per day.
Let that sink in. Most women I work with are getting half that. And if you’re fasting, vegan, or skipping meals? You’re likely missing the mark completely.
The Protein-Menopause-Inflammation Triangle
Let’s talk about hormones and inflammation—because they’re both driving how your body uses protein (or doesn’t).
When oestrogen starts to decline during menopause, we not only lose the protective benefits of that hormone, but we become more prone to:
Visceral fat gain
Blood sugar instability
Muscle breakdown
Joint pain and stiffness
Inflammatory signalling in the body
Protein helps regulate glucose levels, balances insulin, and supports the repair of inflamed tissues. It’s also required for the synthesis of glutathione—your body’s master antioxidant.
My Favourite Protein-Rich Foods (and How to Hit Your Targets)
Here’s what 100g of protein actually looks like in a day. You’ll probably be surprised at how much you need to eat.
Animal-Based Options:
Eggs (6g per egg): 2 eggs = 12g
Wild-caught salmon (22g per 100g)
Organic turkey (25g per 100g)
Grass-fed beef (26g per 100g)
Goat’s cheese (21g per 100g)
Lamb backstrap (29g per 100g)
Sardines in olive oil (24g per tin)
Plant-Based Options:
Tempeh (19g per 100g)
Lentils (9g per 100g cooked)
Chickpeas (8.5g per 100g cooked)
Pea protein powder (20–25g per scoop)
Almonds (6g per 30g)
Tofu (10g per 100g)
Can You Get Too Much Protein?
The short answer? Not unless you have existing kidney disease. For healthy women, higher protein intake—especially when spread throughout the day—has positive effects on bone health, muscle preservation, weight control, and even cognition.
What About Protein Powders?
I’m all for whole foods first, but in reality? Protein powders can help you hit your goals, especially if you’re busy or skipping meals.
Look for:
Grass-fed whey isolate
Pea protein
Avoid protein blends full of artificial sweeteners, thickeners, or seed oils.
Protein Timing: Should You Eat It All at Once?
Nope. For muscle maintenance, it’s more effective to distribute protein evenly across the day.
That means aiming for:
25–35g at breakfast
25–35g at lunch
25–35g at dinner
Signs You’re Not Eating Enough Protein
Frequent sugar cravings
Hair thinning or shedding
Brittle nails
Poor wound healing
Muscle weakness or loss
Fluid retention or puffiness
Waking during the night hungry
Constant bloating or low stomach acid
Anti-Inflammatory Proteins: My Top Picks
Sardines (rich in omega-3s and selenium)
Wild salmon (full of anti-inflammatory fats)
Grass-fed lamb (higher in CLA and vitamin K2)
Tempeh (fermented, easier to digest)
Collagen (repairs gut lining and joints)
Organic eggs (choline for brain health)
My Final Thoughts
Protein is not just a “gym” nutrient. It’s a woman’s best ally for fighting inflammation, preventing disease, and ageing gracefully. Especially after menopause.
So please, don’t skimp on it. Don’t be scared of it. Learn to love it and lean into it. Because strong, healthy women in their 50s don’t just happen—they’re built meal by meal, choice by choice.
References
1. Houston, D.K., et al. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American Journal of Clinical Nutrition, 87(1), 150-155.
2. Deutz, N.E.P., et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929-936.