Since You Asked: Protein Consumption After 50

Dear Susan,
I am a 51-year-old female who is officially menopausal. I know that protein intake is incredibly important for the maintenance of muscle mass. Specifically, I am curious how to tailor my protein consumption to meet my health goals and life stage.

Sincerely,
Protein Puzzled

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Dear Protein Puzzled,

Ah, the protein question. Just when we thought our days of counting anything were behind us, along comes protein, sneaking in like a middle-aged cousin at a wedding, reminding us it’s still part of the family of things we should pay attention to.

First off, the science: Protein consumption is essential for muscle health, which is a biggie for all of us looking to keep things upright and moving, rather than creaky and stiff. Muscles help with metabolism, balance, and even our independence as we age. And here’s the kicker: Starting around age 50, our bodies begin to lose muscle mass at a pretty impressive rate (think 1% a year if you’re not actively working against it). This process, called sarcopenia, is sort of like an invisible muscle thief. Protein, along with some effort on our part, is one of the best ways to chase that thief out the door.

Protein Consumption: How Much?

Now, let’s get down to numbers. For most people over 50, the sweet spot for protein consumption is generally between 1.2 to 1.6 grams per kilogram of body weight daily. For a quick mental shortcut, this is about 25–30 grams per meal. Imagine a deck of cards made out of chicken or tofu—that’s roughly the serving size. If you’re lifting weights or resistance training (and good on you if you are), you might be on the higher end of that range. In fact, there is a lot of data to support the idea of getting at least 120–130 grams of protein daily for postmenopausal women. Many women just don’t consume enough protein and having a numeric idea helps with tracking what your consumption is like.

Protein consumption does more than just bulk up biceps. It helps with satiety (meaning you feel fuller longer), it’s crucial for bone health, and it aids in the repair and maintenance of tissues. You don’t have to be a bodybuilder or start speaking in gym slang but incorporating a bit more protein can mean better aging and fewer unexpected sounds from our joints.

Easy Recipes

Here’s how to keep it fun and easy: Try adding Greek yogurt to your morning routine; many brands have 15 grams or more per serving. In the afternoon, snack on nuts and seeds or a hard-boiled egg here and there. There are even good, quality protein powders these days if you’re in a pinch—but look for ones without a ton of extra ingredients. Keeping your protein intake up isn’t about becoming obsessed but, rather, about giving your body what it needs to keep you dancing (or at least strolling) through the decades.

Stay strong, stay curious, and remember: You’re feeding yourself the life you want to live. Protein is just one small ingredient in that very delicious recipe.

With strength,
Susan