Why Protein Is the Missing Piece for Many Women Over 40
Women are often very good at eating:
✔ salads
✔ vegetables
✔ lighter meals
But one thing many women struggle with is…
👉 getting enough protein.
And protein becomes even MORE important as we get older.
In April, I focused heavily on fibre and why I always say, “fibre first.”
Because fibre helps:
✔ fullness
✔ digestion
✔ blood sugar balance
But now in May, I want to focus on another important piece of the puzzle…
👉 protein.
Because while fibre helps keep us full…
💪🏽 protein is the super nutrient that helps build, repair, and maintain muscle.
And for many women, especially over 40, this is often the missing piece.
Why Protein Matters
Protein is essential for:
✔ building muscle
✔ repairing muscle after exercise
✔ strength and recovery
✔ metabolism support
✔ keeping us fuller for longer
When we strength train, tiny tears are created in the muscle fibres.
👉 Protein helps repair and rebuild those muscles stronger.
This is why strength training and protein work hand in hand.
Without enough protein:
- recovery becomes harder
- muscle building becomes slower
- cravings and hunger can increase
Protein and strength training go hand in hand — this is why building muscle is so important as we age.
👉 https://www.youtube.com/shorts/_AAO2Mn87Rs
Why Many Women Don’t Get Enough Protein
This is something I see all the time.
Many women:
✔ eat plenty of carbs
✔ snack on low-protein foods
✔ skip protein at breakfast
✔ eat “light” meals without enough substance
And although vegetables are fantastic…
👉 vegetables alone are not enough to support muscle growth and repair.
This becomes even more important during menopause and ageing, when muscle mass naturally starts to decline.
My Simple Protein Rule
Protein needs can vary depending on:
✔ body weight
✔ activity levels
✔ goals
But instead of overcomplicating things with numbers…
👉 my simple rule is:
Every time you eat, ask yourself:
“Where is my protein?”
This is part of what I teach through my Complete Plate Code (CPC):
✔ Fibre first
✔ Protein
✔ Healthy fats
Because when your meals are balanced properly, your body responds differently.
Even Snacks Need Balance
For example:
🍎 An apple on its own = mainly fibre and natural sugars
But when you add either:
✔ Greek yoghurt
✔ nuts
✔ peanut butter
👉 you create a more balanced snack that helps:
✔ fullness
✔ blood sugar balance
✔ sustained energy
This is exactly why I focus so much on meal structure inside my programmes.
Animal Protein vs Plant Protein
Protein can come from both animal and plant sources.
Animal proteins such as:
✔ fish
✔ eggs
✔ chicken
✔ Greek yoghurt
are considered complete proteins, meaning they contain all the essential amino acids your body needs.
Plant proteins such as:
✔ chickpeas
✔ lentils
✔ beans
✔ nuts
✔ seeds
can still contribute to your protein intake…
👉 but they often require more planning and larger portions to reach the same protein amount.
This doesn’t mean one is “good” and one is “bad.”
👉 It’s simply about understanding the difference so you can structure your meals properly.
Can Vegetarians and Vegans Get Enough Protein?
Absolutely.
But it usually requires:
✔ more awareness
✔ more food combinations
✔ more intentional planning
This is something I support many of my vegetarian and vegan clients with.
Small additions like:
✔ chia seeds
✔ flaxseeds
✔ hemp seeds
✔ pumpkin seeds
can all help boost protein naturally throughout the day.
What About Protein Powders?
Protein powders can be useful…
BUT:
👉 food should always come first where possible.
If you use protein powders:
✔ check the ingredients
✔ avoid high sugar content
✔ use them as support — not replacement
And no…
👉 you do not need multiple protein shakes every day to be healthy.
Protein, Strength Training & Ageing Well
One of the biggest mistakes women make is focusing only on weight loss.
But as we age, maintaining muscle becomes one of the most important things we can do for:
✔ strength
✔ mobility
✔ metabolism
✔ bone health
✔ independence later in life
And this is exactly why I focus so much on:
💪🏽 protein + strength training together.
Bringing It All Together
Protein is not just for bodybuilders.
👉 It’s for women who want to:
✔ feel strong
✔ improve energy
✔ support their metabolism
✔ age well
✔ maintain muscle
✔ feel confident in their body
And when you combine:
✔ fibre
✔ protein
✔ healthy fats
through my Complete Plate Code (CPC)…
👉 your meals begin to support your goals naturally.
💜 Ready to Take the Next Step?
If you want to learn how to structure your meals properly, improve your strength, and create healthier habits…
💜 My Healthier & Stronger 2-Week Challenge starts Monday and is a great place to begin.
✨ Looking for deeper transformation?
My 6-Week Complete Wellness Programme, starting 1st June, supports:
✔ nutrition
✔ fitness
✔ mindset
✔ habits
✔ long-term lifestyle change
💪🏽 Want ongoing support and structure?
You can also enquire about my Full Spectrum Fitness Programme, where each day focuses on a different discipline to help support strength, mobility, fitness, and overall wellbeing.
👉 Interested in learning more? Click here to fill out the contact form on my website and I’ll get in touch with you soon.”
Final Thought
Don’t just focus on eating less…
👉 focus on eating smarter.
Because when your body is properly fuelled…
