Fueling My 40s with Purpose: Why Protein Is a Non-Negotiable
If you're a woman in your early 40s (like me), chances are you've noticed a shift. Maybe your energy isn’t what it used to be. Maybe you’re working out consistently but not seeing the results you expected. Or maybe you’re just feeling like your metabolism has hit a wall. One of the biggest changes I’ve made that’s had a huge impact on how I feel, move, and even look? Prioritizing protein—every single day.
Let’s talk about why protein matters more than ever as we age—and how easy it can be to make it a consistent part of your wellness routine.
Why Protein Becomes Even More Important for Women Over 40
As we get older, our body’s needs change—especially when it comes to building and maintaining lean muscle. Here’s why protein is essential:
Muscle maintenance: After age 30, we start losing muscle mass at a slow (but steady) rate. By 40, it’s noticeable—unless we actively work to maintain it.
Metabolic health: Protein helps boost metabolism and promotes fat loss, especially when paired with strength training.
Blood sugar & hormones: It plays a crucial role in balancing blood sugar, which supports hormone stability and mood.
Satiety: High-protein meals keep you fuller longer, making it easier to avoid energy crashes or unnecessary snacking.
Signs You Might Not Be Getting Enough Protein
Even if you eat “healthy,” you might not be getting enough protein—especially if you’re often skipping meals, eating on-the-go, or defaulting to carb-heavy snacks.
Some signs:
You’re always hungry (especially mid-afternoon)
You're losing strength or not recovering well from workouts
You’re noticing changes in your body composition despite working out
You're craving sugar or feeling tired after meals
Sound familiar? You're not alone—and it’s totally fixable.
How I Make Protein a Priority Without Overcomplicating It
I used to assume I was getting enough protein—until I started tracking it and realized I was falling short most days. Now, I aim for at least 30 grams of protein per meal and a little with snacks. Here’s how I keep it simple:
Breakfast: Protein smoothie or eggs with turkey sausage
Lunch: My go-to chicken salad recipe (scroll down!)
Dinner: Grilled chicken, salmon, or grass-fed ground beef with veggies
Snacks: Greek yogurt, cottage cheese, or a protein bar
I also support my muscle recovery and energy levels with creatine, collagen, and peptides—three things that have made a noticeable difference in my performance and overall wellness.
My Favorite High-Protein Chicken Salad (Easy + Delicious)
This recipe is quick to throw together and packed with flavor and protein. Perfect for lunch or an easy dinner!
Ingredients:
2 cups shredded chicken
(homemade or use pre-cooked, like Target’s Good & Gather brand)2–3 tbsp avocado mayo
1 tbsp honey mustard
1 stalk celery, finely chopped
1 tbsp relish (I prefer dill for less sugar)
Salt & pepper to taste
Optional Add-Ins:
Chopped red onion
Sliced almonds
Fresh herbs like dill or parsley
Instructions:
Mix all ingredients in a bowl until well combined. Serve on a bed of greens, in a lettuce wrap, or with grain-free crackers. You can even make a double batch and keep it in the fridge for the week!
Protein Boost Tip: Add a scoop of unflavored collagen peptides for extra protein without changing the taste.
What I’ve Noticed Since Upping My Protein Intake
More energy and fewer cravings
Improved muscle tone and strength
Better recovery from workouts
Feeling fuller and more satisfied after meals
Clearer skin (thanks to more stable blood sugar!)
It’s truly been a game changer—especially as I’ve gotten into my 40s. Protein is one of the most underrated tools for aging well, feeling strong, and showing up fully as a mom, wife, and woman.
Final Thoughts: Start Small, Stay Consistent
If you’re in your 40s and feeling like something is off, take a look at your protein intake. You don’t need to obsess or overhaul your diet overnight—just start by adding more protein to what you're already eating.
Trust me, your energy, workouts, and metabolism will thank you.
