Many people still think that protein shakes are only for bodybuilders. Wrong! They are especially important for women over 35 - for Muscles, bones and metabolism.
Did you know that from our mid-30s onwards, women lose up to 1 % of our muscles every year? That doesn't sound like much - but it really adds up. And we women lose muscle even faster than men. Therefore: vegetable protein protein is not a nice-to-have after 35, but a real must.
What actually happens in our body?
You used to be able to go two weeks without doing any sport - and nothing changed. But the older we get, the harder it is to maintain or build muscle.
The reason:
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From the age of 30 we lose muscle - a little bit every year.
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Our body is less able to utilize protein from food.
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For us women, this change happens even faster due to hormones.
The consequences:
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Less power in everyday life - even climbing stairs or carrying shopping is more strenuous.
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More tiredness - you feel exhausted more quickly.
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Metabolism slows down - you burn fewer calories and gain weight more easily.
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More risk of bone problems & injuries - because muscles protect your joints and bones.
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Energy metabolism & weight - Cravings & constant snacking: Proteins are not just food. They are important for lasting satiety
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Weight gain: When protein is lacking, the body is more likely to break down muscle and store fat instead.
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Hormonal complaintsProteins provide building blocks for hormones (e.g. LH, FSH, thyroid hormones).
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Difficulties losing weight - Especially from our mid-30s, when our hormones change, a protein deficiency can exacerbate metabolic problems.
Why muscles are so important
Muscles are not just for training - they keep us strong, stable and full of energy. They also support your metabolism: muscles use energy even at rest, so you burn calories even when you sleep.
What really helps?
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Strength training - whether with weights or exercises with your own body weight (squats, planks, lunges).
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More protein - because your body can't build muscle without protein.
How much protein do women over 35 really need?
The short answer: More than most people think.
The classic recommendation of 0.8 g protein per kilo of body weight is simply too low for women over 35. Why? Because important factors such as muscle loss, hormonal changes and an active lifestyle were not taken into account.
Protein requirements when losing weight
If you want to lose weight, a higher protein intake is crucial. Studies show that 1.2-1.6 g of protein per kilogram of body weight provide optimal support when losing weight (1).
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Protein fills you up for longer and prevents cravings.
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Your body burns more calories digesting protein than fat or carbohydrates.
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A high protein content protects your muscles in a calorie deficit.
Example: A woman weighing 70 kg should consume approx. 85-110 g protein per day a day.
Protein requirement to maintain weight
If you want to maintain your current weight and muscle mass, a protein intake of 0.8-1.0 g per kilogram of body weight.
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Not very active? → Rather at the lower end.
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Sporty and active? → Rather at the top end.
This ensures that your body gets enough protein for regeneration, repair processes and muscle maintenance. gets.
Protein requirement for muscle building
The recommendations for building muscle are similar to those for losing weight: 1.2-2.2 g per kilogram of body weight.
However, in order for muscles to grow, you not only need enough protein, but also enough calories in total.
Example: The same woman weighing 70 kg should consume 100-150 g protein daily a day.
The rule of thumb for women over 35
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Basic requirement (maintain weight): 1.0-1.2 g/kg
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Weight loss & muscle maintenance: 1.2-1.6 g/kg
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Active women (sport, lots of exercise): 1.6-2.0 g/kg
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Muscle building: up to 2.2 g/kg
Protein timing: distribution is everything
Your body can only optimally utilize a limited amount of protein per meal. It therefore makes sense to stretch your protein intake throughout the day - ideally 25-30 g protein per meal. This keeps your blood sugar and appetite stable, your metabolism running smoothly and your body has a constant supply of building materials for muscles, hormones and energy.
Practical examples for 25-30 g protein per meal
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Breakfast: Protein shake with PROTEIN 35+ Active (2 scoops = 16 g), plus 200 g soy yogurt (12 g) and a few nuts → approx. 30 g
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Lunch: Quinoa salad with 150 g chickpeas (12 g) + 100 g tofu (10 g) + vegetables → approx. 25 g
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Dinner: Oven vegetables with 150 g lentil pasta (25 g) → approx. 25 g
Conclusion
Our bodies change from the age of 35 - but we can actively counteract this. With training and the right diet, you can support your muscles and bones and bones, your energy metabolism and thus promote your well-being.
Sources
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DGE (2023). Guideline Protein - Recommendations for daily protein intake. German Society for Nutrition. Link
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Wycherley, T. P., Moran, L. J., Clifton, P. M., Noakes, M., & Brinkworth, G. D. (2010). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 92(3), 712-722. PubMed
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Nielsen, S., Hensrud, D. D., Romanski, S., Levine, J. A., Burguera, B., & Jensen, M. D. (2000). Body composition and resting energy expenditure in humans: role of fat, fat-free mass and extracellular fluid. International Journal of Obesity, 24, 1153-1157. Link
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Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Osei-Boadi Anguah, K., Jacobs, A., ... & Savaiano, D. A. (2016). The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968-983. EuropePMC
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Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
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Institute of Medicine (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press: Washington, DC, USA, Vol. 5, pp. 589-768.
