WHY TIMING of PROTEIN really MATTERS after 40

The reasons why getting Protein right is a REAL-LIFE changer:

• Your body's bone, and muscle-building response slows with age particularly without enough protein and as estrogen and hormones decline through perimenopause and menopause. Menopause Naturally- HRT Without Fear

• Post-exercise, your muscles are most receptive and need protein to repair and strengthen

• Regular strength/resistance training + timely protein = less muscle loss, better recovery, and stronger healthier aging

• Cravings are often a signal that protein MATTERS a lot—NOT a weakness. Protein 'calms the farm' making it easier to cut out sugar and processed 'quick fix' foods.

  They can be your body's way of saying:

  You didn’t get enough protein earlier, please get it right Or, it’s time for your next protein hit.

• How Protein Supports Weight Control

  1. Reduces Hunger and Cravings

  Protein is more satiating than carbs or fat. It helps you feel nourished and fuller for longer, reducing the urge to snack or overeat. Fewer cravings = better portion control.

  2. Boosts Metabolism

  Your body burns more calories digesting protein than it does digesting carbs or fat—a process called the thermic effect of food. More protein = higher calorie burn, even at rest.

  3. Preserves Muscle While Losing Fat

  When you lose weight, you risk losing muscle. Protein helps preserve lean muscle mass, so more of your weight loss comes from fat. More muscle = a higher resting metabolism.

  4. Helps Stabilize Blood Sugar

  Protein slows the absorption of sugar into the bloodstream, helping to prevent energy crashes and blood sugar spikes that trigger hunger and fat storage.

  5. Supports Mindful Eating

  High-protein meals take longer to chew and digest, which naturally encourages slower, more mindful eating—a big win for appetite regulation.

  The POWER of PROTEIN

  

  
  

Fuel with Protein First-Crave Less-Feel Stronger-Manage Weight Easier

Breakfast Protein:

• As women age—especially after 40—hormonal shifts, muscle loss, and metabolic changes make higher protein intake more critical.

• “A high-protein breakfast jumpstarts muscle synthesis, balances blood sugar, and reduces cravings especially for carbs and sugar—all before lunch.”

• Starting your day with protein sets the tone for better steady energy and mental clarity—no mid-morning crash.

• A high-protein breakfast helps keep blood sugar stable and prevent sugar spikes and crashes.

• Digesting protein requires more energy (thermic effect), giving your metabolism a gentle boost early in the day.

• Studies show that women who eat 25–30g of protein at breakfast are more likely to maintain muscle, a healthy weight and lose and control belly fat better.

  Check BREAKFAST IDEAS

Protein Throughout the day:

• Spread your protein intake evenly throughout the day. Aim for 30+ grams (depending on age and activity level) at each meal,

• Or spread the 30 grams over a meal and snack. Just make sure you spread the total 90-100+ grams as evenly as possible over the day.

  Check 30g PROTEIN GUIDE

  
  

Evening Meal Protein Matters

• Your evening meal should be protein-based, complemented by other whole foods like vegetables, healthy fats, and complex carbs. This not only supports overall nutrition but also helps with overnight body and muscle repair and recovery.

• Bonus Tip: Some studies suggest that consuming a casein-rich protein before bed—like Greek yogurt or cottage cheese—can provide a slow-release of amino acids during sleep. This steady stream supports muscle maintenance and may even aid in lean muscle growth.

• Avoid high-sugar or carb-heavy snacks at night, as they're more likely to be stored as fat when your body is winding down.

• Choose wisely, sleep strong.

  
  

Before a Workout Protein (30–90 mins before):

• Aim for 10–20g of protein with some whole meal carbs

• Fuels your workout, protects muscle, and supports energy

Examples:

• Unsweetened Greek yogurt + berries

• Half a protein shake + 1/4 to 1/2 banana or strawberries

• 2x Boiled egg + slice of whole grain (not white or multi grain) toast

  Check 10g PROTEIN GUIDE

  

After a Workout Protein (within 30–60 mins):

• Aim for 25–30+g of high-quality protein. Check 30g PROTEIN GUIDE

• Critical for muscle repair, recovery, and growth, especially as estrogen declines with age

Examples:

• Full protein shake with spinach leaves and 1/2 a fruit

• Eggs or tofu + veggies Check 30g PROTEIN GUIDE

• Chicken or tempeh wrap with hummus and greens

  

  
  

  Smart Protein Timing gives you more control and builds a strong, youthfully aging body.