Should You Be Eating More Protein as You Get Older?

By Souad Gharib

One of the things I often talk about with my clients is protein. Many women tell me they think they’re eating enough, but when we look at their meals, they realise they could be having more.

So, should you be thinking about protein as you get older? Yes. Protein helps your body maintain and repair muscle, and getting enough becomes especially important as you age. When you combine that with regular strength training, you’re supporting your strength and helping yourself stay active for the years ahead.

The good news is that you don’t need to make it complicated.

How I help my clients think about protein

I usually encourage my clients to aim for around 30–35g of protein at each main meal: breakfast, lunch and dinner. It’s a practical starting point for many women, although the right amount will depend on the person, their activity and their health.

Rather than having very little protein all day and trying to make up for it at dinner, think about how you can include some throughout the day.

• Breakfast: Greek yoghurt with fruit and oats, or eggs on toast.
• Lunch: A chicken, tuna, tofu or bean salad or wrap.
• Dinner: Fish, chicken, lean mince or tofu with rice, potatoes or pasta and vegetables.

Portions make a difference, so check food labels if you’re curious about how much protein you’re getting.

What I do when I need something convenient

I know how busy life can get. Between work, family and training, preparing every meal from scratch isn’t always realistic.

Sometimes I find it easier to use protein powder to help me get enough during the day. I might add some to my yoghurt or have a protein shake when I’m short on time.

You don’t need protein powder to eat enough protein. You can get it from foods like eggs, fish, chicken, yoghurt, beans, lentils and tofu. But I find it handy to have as an option.

I use Protein Works, and I have a code for you too. If you’d like to try their products, you can shop through my link and use FEMALEPT at checkout.

Start with one meal

If getting enough protein feels overwhelming, don’t try to change everything in one day. Start with breakfast, lunch or dinner and think about how you can add a protein source to that meal.

Small changes, repeated consistently, can be much easier to stick with than a complete diet overhaul.

And remember, protein is just one part of the picture. Eating a variety of foods, staying active and finding a routine that works for your life all matter too.

If you have a medical condition or have been advised to follow a particular diet, speak to your GP or a registered dietitian about what’s right for you.

Souad Gharib
Founder of FemalePT