From the Guidelines
Women over 40 should consume at least 1 gram of protein per kilogram of body weight daily, as recommended by the most recent and highest quality study 1. This recommendation is based on the latest evidence from the ESPEN practical guideline on clinical nutrition and hydration in geriatrics, which suggests that protein intake in older persons should be at least 1 g protein per kg body weight and day, with individual adjustments regarding nutritional status, physical activity level, disease status, and tolerance. The importance of adequate protein intake for women over 40 is highlighted by the potential for muscle loss (sarcopenia) and hormonal changes that occur with aging, making protein essential for maintaining muscle mass, supporting bone health, and managing weight. Some studies suggest that higher protein intake, up to 1.2-1.5 g/kg body weight, may be beneficial for older adults with acute or chronic illness 1, but the current consensus recommends at least 1 g/kg body weight daily. Good protein sources include lean meats, fish, eggs, dairy, legumes, and plant proteins like quinoa and tofu, and spreading protein intake throughout the day is more effective for muscle maintenance than consuming it all at once. Combining protein intake with regular strength training provides the best results for maintaining muscle mass and metabolic health during aging, as supported by the latest research 1. For example, a sedentary 150-pound (68 kg) woman would need about 68 grams of protein daily, while an active woman of the same weight might require more, depending on her individual needs and activity level. Overall, prioritizing protein intake is crucial for women over 40 to maintain their overall health and well-being, and the recommended daily intake of at least 1 gram of protein per kilogram of body weight is a key component of a healthy diet.
From the Research
Protein Intake Recommendations for Women Over 40
The recommended daily protein intake for women over 40 years old is a topic of interest due to the changes in protein metabolism that occur with aging.
- Studies suggest that older adults need more dietary protein than younger adults to support good health, promote recovery from illness, and maintain functionality 2.
- The European Union Geriatric Medicine Society recommends an average daily intake of at least 1.0 to 1.2 g protein per kilogram of body weight per day for older people (>65 years) to maintain and regain lean body mass and function 2.
- For women over 40, the recommended protein intake is not explicitly stated, but it can be inferred that they may require more protein than younger women due to the natural decline in muscle mass and strength that occurs with aging.
- A study published in 2021 found that older women with high relative skeletal muscle mass had a higher daily intake of protein, with a minimum required dietary protein intake of 1.17 g/kg body mass/day 3.
- Another study published in 2021 found that adequate protein intake (1.2-1.5 g/kg body weight/day) can help maintain muscle mass and strength in sarcopenic elders, and that supplementation with whey protein and vitamin D can further improve gait speed in elderly sarcopenic subjects 4.
Key Findings
- Older adults need more dietary protein than younger adults to support good health and maintain functionality.
- The recommended daily protein intake for older people is at least 1.0 to 1.2 g protein per kilogram of body weight per day.
- Older women with high relative skeletal muscle mass have a higher daily intake of protein, with a minimum required dietary protein intake of 1.17 g/kg body mass/day.
- Adequate protein intake (1.2-1.5 g/kg body weight/day) can help maintain muscle mass and strength in sarcopenic elders.
Protein Intake and Muscle Mass
- Protein intake is essential for maintaining muscle mass and strength, particularly in older adults.
- A study published in 2016 found that dietary protein intake is essential for promoting skeletal-muscle protein accretion and physical strength, with recommended intakes of 1.0,1.3, and 1.6 g protein per kg body weight per day for individuals with minimal, moderate, and intense physical activity, respectively 5.
- Another study published in 2019 found that a vitamin D, calcium, and leucine-enriched whey protein supplement can improve measures of bone health in sarcopenic non-malnourished older adults 6.