Protein after 45

Protein and menopause: a guide for women 45 to 65

This page is for women aged 45 to 65. In these years, many women look to protein for three jobs: keeping muscle, steadier blood sugar and comfortable digestion.

You may notice the changes before you can name them. The stairs feel longer, the afternoon slump comes earlier, and a protein shake that once sat fine now leaves you bloated. Below: how much protein to aim for, how to choose one that is easy on your stomach, and two simple places to add it.

How much protein you need
Woman enjoying a spoonful of protein ice cream

Three jobs for protein

What protein does for you

Keeping muscle

Muscle mass and strength decline with age, and research on women shows a further drop around menopause.

Steadier blood sugar

Muscle is one of the main places your body takes up sugar after a meal.

Comfortable digestion

A protein that is easy on your stomach is one you will keep using.

Two women walking a coastal trail

Daily amount

How much protein you need each day

Muscle mass and strength decline with age, and research on women shows a further drop around menopause. Muscle is also one of the main places your body takes up sugar after a meal, so keeping muscle matters for more than strength.

Three reference points, all in grams of protein per kilogram of body weight a day:

  1. 01
    0.8 g/kgThe US Recommended Dietary Allowance. It is the amount that prevents deficiency in most healthy adults.
  2. 02
    1.0 to 1.2 g/kgWhat two expert groups (PROT-AGE and ESPEN) suggest for healthy adults over 65.
  3. 03
    1.2 to 1.6 g/kgThe protein goal in the Dietary Guidelines for Americans, 2025–2030.

Daily protein by body weight

Body weight1.0 to 1.2 g/kg1.2 to 1.6 g/kg
130 lb (59 kg)59 to 71 g71 to 94 g
150 lb (68 kg)68 to 82 g82 to 109 g
170 lb (77 kg)77 to 92 g92 to 123 g

Spread it across the day. Studies in older adults often use about 25 to 30 grams of protein per meal as a practical guide. Pair it with muscle-strengthening activity on at least two days a week, as the US Physical Activity Guidelines recommend.

For a figure based on your own weight and activity, use our protein calculator. For the full detail on amounts, timing and food sources, read our guide to menopause and protein. If you have kidney disease or another condition that affects protein needs, ask your doctor what is right for you.

A scoop of Protelicious whey protein powder

Easy on your stomach

Choosing a protein that is easy on your stomach

Many women give up on protein shakes after one bad experience with a powder. Powders vary a lot. When one leaves you bloated, the cause is often the lactose, the sweeteners, the gums or a long list of added ingredients.

Before you try again, check three things on the label: lactose per serving, how many ingredients it has, and whether it is tested for heavy metals. Here is how Protelicious whey answers each one.

Our whey comes from pasture-raised cows in the French Alps. It contains milk, so it is not suitable for anyone with a milk allergy.

  1. 01
    Less than 2g lactose per servingCold-filtration processed.
  2. 02
    A maximum of three select ingredientsTrue Original has one ingredient: whey protein concentrate.
  3. 03
    Third-party tested for heavy metals
  4. 04
    Easy to digestSupports the gut barrier: provides amino acids that help maintain and protect the intestinal lining.
  5. 05
    Formulated without gluten-containing ingredients
Iced protein latte with a bowl of whey protein

Protein at breakfast

Start with breakfast

Breakfast is often the meal with the least protein. Toast, coffee and fruit add up to well under 10 grams. That makes it the easiest meal to change.

One scoop of Protelicious whey adds 20g of protein (True Original) or 17g (True Chocolate and True Strawberry), with 0g added sugar. Three ways to use it:

  • Protein coffee: whisk one scoop of True Chocolate into your morning coffee with a splash of milk.
  • Yogurt bowl: stir one scoop of True Original into Greek yogurt or oatmeal, then add berries and a few nuts.
  • Shake: blend one scoop of True Strawberry with milk and a handful of frozen fruit.

Each 1lb bag holds 18 servings. Read how our whey is made.

  1. 01
    Good source of quality protein
  2. 02
    Maintains lean muscle
  3. 03
    Protein that supports healthy blood sugar
  4. 04
    Helps reduce hungerWhey stimulates gut hormones that signal fullness to the brain, helping you stay satisfied longer.
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Strawberry protein ice cream in a glass with fresh strawberries

Dessert with protein

Dessert you look forward to

Chalky taste is a common complaint about protein products. Dessert is a simple place to add protein you look forward to.

Protelicious Protein Ice Cream comes in three flavors. All three have zero added sugar, are formulated without gluten-containing ingredients, and give you protein that supports healthy blood sugar.

  1. 01
    True Deep ChocolateUp to 28g protein per pint.
  2. 02
    True Madagascar VanillaUp to 27g protein per pint.
  3. 03
    True Velvety StrawberryUp to 27g protein per pint.
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Your questions

Questions and answers

How much protein should a woman aged 45 to 65 eat each day?

The US RDA is 0.8 grams per kilogram of body weight a day. Expert groups suggest 1.0 to 1.2 grams for healthy adults over 65, and the Dietary Guidelines for Americans, 2025–2030 set a goal of 1.2 to 1.6 grams. For a 150 lb (68 kg) woman, that is about 68 to 109 grams a day, spread across your meals.

What is the easiest way to add protein at breakfast?

Add one scoop of whey protein to something you already eat. Stir True Original into Greek yogurt or oatmeal, or whisk True Chocolate into your morning coffee with a splash of milk. One scoop adds 20g of protein (True Original) or 17g (True Chocolate and True Strawberry).

Which protein powder is easiest on the stomach?

Powders differ in lactose, sweeteners, gums and other added ingredients, so check the label. Protelicious whey has less than 2g lactose per serving and a maximum of three ingredients. True Original has one ingredient: whey protein concentrate.

How much protein is in Protelicious Protein Ice Cream?

Up to 28g of protein per pint in True Deep Chocolate, and up to 27g per pint in True Madagascar Vanilla and True Velvety Strawberry. All three have zero added sugar.

Does Protelicious contain gluten?

Protelicious whey and Protelicious Protein Ice Cream are formulated without gluten-containing ingredients. Both contain milk, so anyone with a milk allergy should avoid them.

Do I need a protein powder if I already eat well?

Most of your protein should come from food such as eggs, yogurt, fish, chicken, beans and lentils. A protein powder is useful on days when food alone falls short, which is most common at breakfast.

No compromise

Protein worth savoring

French gourmet whey from pasture-raised cows in the French Alps.

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Cows grazing on an Alpine pasture in France
This page is general nutrition information. It is not medical advice. If you have a health condition or take medication, talk to your doctor before you change your diet.

Sources