My Journey to Feeling Stronger and More Energized

Protein is often hailed as the powerhouse nutrient—and for good reason. For years, I underestimated its role in my own health. But as I entered my 40s, I began to notice changes in my body that weren’t always easy to understand. Muscle tone was harder to maintain, and I found myself feeling more fatigued and less resilient than before. It was around this time that I learned just how essential protein is, especially during midlife. Here’s why protein matters so much as we age and how I’ve made it a core part of my wellness routine.

Why Protein Matters, Especially During Perimenopause

As we age, our bodies naturally start to lose muscle mass in a process known as sarcopenia. This gradual muscle loss becomes especially evident during perimenopause and menopause, as fluctuating hormone levels accelerate it. Muscle isn’t just about strength and tone; it’s critical for maintaining balance, metabolism, and overall vitality. I realized that if I wanted to feel strong and energized in my 40s and 50s, I needed to start being intentional about protein.

Incorporating more protein into my diet wasn’t just a way to build strength. It was a way to support my body through these natural changes. Every gram of protein became a little investment in feeling good, maintaining energy, and moving confidently through each day.

How Protein Supports Key Bodily Functions

Beyond muscle health, protein plays several key roles in keeping our bodies functioning at their best—roles I only started to appreciate once I noticed changes in my own health.

• Muscle Repair and Growth

Protein serves as the building block of muscles. With adequate protein intake, I’ve been able to counter the natural decline in muscle mass and feel stronger, both physically and mentally. Whether it’s a hike, a walk with friends, or just carrying groceries, I feel that extra strength in everything I do.

• Hormone Production

Protein also helps create essential hormones that regulate sleep, mood, and appetite—things that, during menopause, can feel like they’re always in flux. By making sure I get enough protein, I’m helping keep these processes more balanced, which has been a game-changer for my day-to-day mood and energy.

• Immune Function

Protein is essential for building and repairing tissues, including immune cells. I love knowing that every protein-rich meal is also supporting my immune system, keeping me resilient and better able to handle whatever life throws my way.

Finding My Favorite Protein Sources

I didn’t want getting enough protein to feel like a chore, so I made it a point to explore both animal and plant-based options, and I’ve found some favorites that work well for me and my family. Here are a few that I now incorporate into my daily meals:

• Animal-Based Sources: I love meals with lean chicken or turkey, and eggs have become a go-to breakfast staple. Greek yogurt with some fruit and nuts has become my favorite quick snack.
• Plant-Based Sources: I’ve also discovered a love for plant-based options. Lentils and chickpeas are staples in my pantry, and I use nuts, seeds, and even quinoa to add protein to meals. These foods also come with the added benefits of fiber and antioxidants, which my body appreciates!

How Much Protein Do You Really Need?

For a long time, I found it confusing to know just how much protein I needed. General recommendations can be helpful, but it was only when I personalized them that they started making sense to me. For women in their 40s and 50s, a good baseline is around 0.8 to 1.2 grams of protein per kilogram of body weight per day for general health. If you’re looking to maintain or build muscle, you might consider bumping it up to 1.2 to 1.6 grams per kilogram.

I found that aiming for around 20-30 grams of protein per meal works well, helping me feel full, energized, and ready for whatever the day brings. My meals now look something like this:

• Breakfast: Greek yogurt with chia seeds, nuts, and berries has become my go-to, or sometimes I’ll have scrambled eggs with whole-grain toast for something warm and satisfying.
• Lunch: A salad with grilled chicken, tofu, or chickpeas adds protein and texture. If I need something quick, I go for a quinoa bowl with beans, avocado, and a sprinkle of cheese.
• Snack: I keep it simple with a handful of almonds, a hard-boiled egg, or hummus with veggie sticks.
• Dinner: Salmon with roasted vegetables and a whole grain like farro or brown rice is my favorite. I’ll also make a comforting lentil soup, especially on cooler evenings.

Adding protein to my diet has been one of the most positive changes I’ve made in my 40s. It’s helped me feel stronger, more energized, and better able to navigate the changes that come with midlife. 

If you’re looking for ways to incorporate more protein into your diet, remember that it doesn’t have to be complicated. Each meal can be an opportunity to support your body’s needs with small, intentional choices that add up over time. By focusing on a mix of animal and plant-based sources, you can ensure you’re giving your body the fuel it needs to thrive in your 40s, 50s, and beyond.