Okay ladies, let’s talk protein! And no, you don’t have to be a bodybuilder, live at the gym, or eat chicken and broccoli for every meal to care about it. For women 35+, getting enough protein can play a huge role in supporting muscle, strength, metabolism, recovery, and even keeping those mid-afternoon crashes in check.
Whether your goal is working towards getting stronger, leaning out, changing your body composition, or simply feeling your best, protein is one piece of the nutrition puzzle you don’t want to skip out on.
The power of protein
You’re doing the squats. You’re lifting the weights. You’re showing up and putting in the work. Your body is constantly breaking down and rebuilding muscle tissue. Strength training gives your body the reason to build and maintain muscle - protein gives it the raw materials to do it.
Your body is constantly breaking down and rebuilding muscle tissue. Strength training sends your body the message: “Hey! We need some muscle over here!”
Think of your workout like this:
Strength training: We need more muscle!
Protein: Here are the building materials!
Recovery: Give us some time to get to work!
Strength training gives your body a reason to build and preserve muscle. Protein gives it the building blocks to do it.
You need both!
Protein: Your Fat-Loss BFF
Let's get one thing straight: protein isn't a magical fat-burning food. Ha! If only it were that easy!!
But protein does have a few tricks up its sleeve that can make fat loss easier.
First, protein is filling. When you're trying to lose body fat, you generally need to eat fewer calories than your body uses, and staying in a calorie deficit is a whole lot easier when you aren't walking around thinking about food every 17 seconds.
Protein can help you feel fuller and more satisfied after meals, which can make sticking to your nutrition plan much more manageable.
And then there's something pretty cool called the thermic effect of food.
Wait…Eating Burns Calories?!
Your body doesn't get to use every calorie you eat for free. It actually has to spend energy digesting, absorbing, processing and storing the nutrients you eat.
This is called the thermic effect of food (TEF).
Of our three macronutrients - protein, carbohydrates and fat, protein requires the most energy for your body to process.
It helps keep you full + your body uses more energy processing it + it helps you preserve muscle while losing weight…..winner, winner (grilled) CHICKEN dinner!! ;)
your future self needs more muscle
Ladies, we WANT muscle. As we get older, maintaining muscle becomes increasingly important, especially around and after menopause.
Muscle isn't just about how we look. It helps us remain strong, capable and independent as we age.
Think of muscle as an investment in future YOU!
Forget Skinny... Let’s Talk Strong
If you want a firmer, stronger, more athletic-looking body, maintaining and building muscle matters.
You could weigh the same six months from now but look completely different because you've gained muscle and lost body fat.
The scale is only one piece of the puzzle.
Okay, But What Do I Actually Eat??
When you think protein, think:
Chicken, turkey, lean beef, salmon, shrimp, tuna, etc.
Eggs and egg whites (especially egg whites!)
Greek yogurt and cottage cheese
Tofu and tempeh
Beans
Protein powders, shakes, bars and jerky can also be great grab-and-go options when life gets busy.
Pro Tip: Pick your protein first. Before you build your meal, ask yourself, “What’s my protein?” Choose that, then add your carbs, veggies and healthy fats around it. Simple!!
Chew It or Chug It?
Protein shakes are convenient—and there’s absolutely nothing wrong with using them—but when you have the choice, EAT your protein instead of drinking it!
Whole-food protein tends to be more satisfying because you actually have to chew it, it takes longer to eat, and it's usually part of a larger meal. Plus, foods like eggs, salmon, Greek yogurt and lean meats bring plenty of other valuable nutrients along for the ride.
That doesn’t mean you need to break up with your protein shake! Think of shakes as a convenience tool, not your entire protein plan. They’re perfect when you’re short on time or need a quick way to help hit your protein goal.
My favorite rule? Eat your protein when you can. Drink it when you need to.
Protein doesn’t have to be complicated. Eat it consistently, spread it throughout your day, and make it a priority at every meal. Whether your goal is to lose body fat, build muscle, get stronger, or simply feel your best as you age, protein deserves a spot on your plate.
And if you’re thinking, “Okay, but how much protein do I actually need, and how in the world am I supposed to eat that much?” That’s where we can help!
At Inspire Fitness Training, we know the workouts are only one piece of the puzzle. The hard truth is exercise is about 20% of the equation to getting leaner and stronger while nutrition is about 80%! Our nutrition coaching can help you figure out your individual protein and nutrition needs, create realistic habits, and learn how to fuel your body in a way that supports YOUR goals— all without making food complicated or taking all the fun out of eating.
You’re already putting in the work. Let’s make sure your nutrition is working just as hard for you!!
