Protein Power: Why It Matters for Women 45-65 (and How to Get Enough Simply)

For our mothers and aunts, the trend was "Low Fat." But for mid-lifers in 2025, it's "Protein-rich." It's true that the buzz about boosting your protein intake is trending, but it's not without merit. In this edition of Practical Wellness, we explore what this obsession with protein really means for you.

As women navigate the changes of perimenopause and beyond, our bodies' needs evolve. And while protein plays a vital role in maintaining our energy, strength, and overall well-being, some wellness influencers would have you believe that if you're not sucking on a protein shake for the majority of the day, you're failing at life.

Let's break it down and separate the facts from the hype:

THE 5 S's: Why Protein Matters (Especially Now):

• STRENGTH - Muscle Mass and Metabolism: As we age, we naturally start to lose muscle mass. Protein is essential for building and preserving muscle, which in turn helps maintain a healthy metabolism, aiding in weight management.
• SUPPORT - Strong Bones: Protein is crucial for bone health, which is especially important as we approach menopause, a time when bone density can decline.
• STABILITY - Energy and Mood: Protein provides sustained energy and helps stabilize blood sugar levels, reducing those energy crashes and mood swings that can sometimes accompany perimenopause.
• STEADINESS - Hormonal Balance: Protein provides the building blocks for hormones, helping to support hormonal balance during a time of significant hormonal fluctuations.
• SATIETY - Weight Management: Protein helps you feel fuller for longer, making it easier to navigate hormone-related cravings.

Say it with me: "I need protein for strength, support, stability, steadiness, and satiety."

Finding Your Protein Sweet Spot (Without the Shakes):

Now, before you start googling "best tasting protein bars" (they're all pretty blech!), let's talk about finding your protein sweet spot. The recommended daily allowance (RDA) for protein is 0.36 grams per pound of body weight (or 0.8 grams per kilogram). However, many experts believe that for adults aged 50+, consuming 0.54 – 0.72 grams per pound of body weight (or roughly 90 – 120 grams for a 165-pound adult) per day is ideal.

I'll be the first to admit that this can feel like an overwhelming number, but the good news is, it's possible to meet your protein needs through a balanced and varied diet without relying on bars or protein shakes.

Practical Tips for Boosting Your Protein Intake:

• Start Your Day Strong: Prioritize protein in the morning. A protein-rich breakfast fuels your day and sharpens your focus—much more effectively than skipping it altogether! My faves: eggs, Greek yogurt, tofu scramble, and protein smoothies or cereal when you're in a time crunch. Need inspiration? See my link to download below!
• Snack Smart: Keep protein-rich snacks on hand, such as pre-prepped protein balls, nuts, hard-boiled eggs, cottage cheese, yogurt, or protein bars. Bars can be a handy supplement here, rather than a mainstay.
• Include Protein with Every Meal: Make sure to include a source of protein with every meal, whether it's chicken, fish, beans, lentils, or tofu.
• Don't Forget the Dairy: Dairy products like milk, cheese, and yogurt are excellent sources of protein and calcium. Be mindful of the fat and sugar content in dairy, as some yogurts can be surprisingly high in both!
• Supplement Wisely: If you're struggling to meet your protein needs through diet alone, consider adding a protein powder or supplement to your routine.

Remember: It's about achieving a high average, not perfection. Some days you'll nail your protein goals, and other days, you won't. Focus on the quality of your choices: prioritize lean protein sources like fish, poultry, beans, and lentils, and limit red meat and processed meats.

Take Control of Your Health:

Perimenopause and beyond can be a time of incredible transformation and growth. By prioritizing your protein intake, you can support your body, boost your energy, and feel your best during this exciting new chapter.

Need some inspiration for your morning routine? Download Recipes To Energize Your Morning HERE

Jenna Zaffino is a board-certified health coach and corporate wellness specialist who helps people thrive in the face of stress. Combining practicality, authenticity, and a mindful approach, she empowers midlife individuals, those with chronic illness, and organizations to "Live Well Despite Limits.??"

For information about corporate programs and coaching visit jennazaffino.com