Why Eating More Protein Might Be the Missing Piece in Your Progress After 40
Many of the women who come to 2PiFit believe the key to fat loss is eating less.
So they:
Skip breakfast
Have coffee before workouts
Eat very lightly during the day
Try to “be good” with food
Then they get frustrated when progress stalls.
What surprises many of them is this:
The issue often isn’t eating too much.
It’s eating too little of the right things.
And protein is usually the missing piece — especially if you’re working hard in your workouts but not seeing the results you expect.
If Muscle Drives Results, Protein Supports Muscle
If building muscle is one of the most important things you can do for your body after 40…
Then the next question becomes:
How do you support it?
This is where protein becomes essential.
What Changes After 40
As we age, our bodies become less responsive to protein.
This means we need:
more protein per meal
more consistent intake
better distribution throughout the day
To support:
muscle maintenance
recovery
metabolism
overall health
The Pattern We See Every Week
We commonly see women eating something like this:
Morning:
Coffee only
Lunch:
Light salad with minimal protein
Snack:
Maybe yogurt or nothing
Dinner:
Protein finally shows up
Total daily protein:
Often 40–70g
But for most of the women we work with, we recommend:
At least 100g of protein per day as a starting point
From there, we adjust based on body size, activity level, and goals.
For many women, this ends up being much higher per day.
Most women are surprised by thi at first — but it’s one of the most impactful changes they can make.
This gap is often the difference between:
maintaining muscle vs losing it
feeling energized vs fatigued
seeing progress vs feeling stuck
Why Eating Less Often Backfires
When protein intake is too low, the body tends to:
break down muscle tissue
slow metabolism
increase cravings
reduce recovery
increase fatigue
This is why some women feel like they are doing everything right but not seeing results.
They’re working hard — but not fueling enough to support it.
Why We Encourage Protein Earlier in the Day
One of the biggest upgrades many of our clients make is simply:
Adding protein earlier in the day
Instead of:
Coffee → workout → food later
We aim for:
Protein → workout → recovery meal
This helps:
support performance
reduce muscle breakdown
improve recovery
stabilize energy
reduce late-day overeating
Even small changes here can make a big difference.
Simple Pre-Workout Protein Ideas
If appetite is low:
Protein shake
Greek yogurt
Cottage cheese
Half smoothie
If more tolerance:
Eggs and fruit
Protein oatmeal
Yogurt with berries
Toast with a protein source
Even 15–25g can help support your workout.
Easy Ways to Increase Daily Protein
Small upgrades work best.
Breakfast:
Add protein powder
Choose Greek yogurt
Add eggs
Lunch:
Add chicken, tuna, or salmon
Include a protein source with every meal
Snacks:
Protein shake
Cottage cheese
Greek yogurt
Turkey roll-ups
Dinner:
Increase protein portion slightly
Add beans or lentils
Consistency matters more than perfection.
The Bigger Picture
At 2PiFit, we don’t focus on eating less.
We focus on eating smarter.
Because when women:
strength train consistently
eat enough protein
support recovery
Their body composition improves — even when the scale is slow to change.
The Takeaway
If building muscle is one of the most important things you can do for your body after 40…
Then eating enough protein is one of the most important ways to support it.
If you’re working hard in your workouts but not seeing the results you expect, nutrition — especially protein — may be the missing piece.
References
Carballo-Casla A, et al. (2024). Protein Intake and Mortality in Older Adults. JAMA Network Open.
Lonnie M, et al. (2018). Protein for Life: Review of Optimal Protein Intake in Aging Adults. Nutrients.
Bauer J, et al. (2013). Evidence-Based Recommendations for Protein Intake in Older People. Journal of the American Medical Directors Association.
Disclaimer: This blog post is for informational purposes only and is not intended to diagnose, treat, or replace medical advice from your healthcare provider. Always consult with your physician or a qualified health professional before making significant changes to your diet, exercise routine, or health practices.
