Why Protein Rises; Daily Target; Spread Across Meals; Personalization & Cautions
Protein builds and repairs muscle, bone, enzymes, and immune cells. Because estrogen declines in midlife, your body resists muscle maintenance, so daily protein matters more. In general, most women 40–60 do well at 1.0–1.2 g/kg/day. For example, a 150-lb (68-kg) woman targets about 68–82 g/day. If you train hard or recover from illness, you may need a bit more.
Next, distribute it. Muscle responds best when you spread protein across the day: 25–35 g at breakfast, lunch, and dinner. For breakfast, try eggs or Greek yogurt with berries and nuts. At lunch, choose chicken, tofu, or lentils with whole grains. For dinner, rotate salmon, tempeh, or cottage cheese with vegetables and beans. Meanwhile, continue strength training to convert protein into functional muscle.
However, customize if you have chronic kidney disease; in that case, discuss targets with your clinician. Otherwise, prioritize whole foods and supplement only to fill gaps.
Key Takeaway
Hit 1.0–1.2 g/kg/day, split it into three solid doses, and combine it with resistance training to protect strength, metabolism, and healthspan.