The One Nutrient You’re Probably Undereating—And Why It’s Sabotaging Your Strength
If there’s one nutrition topic I wish more people would talk about openly, it’s protein. Not in the gym-bro, protein-shake-chugging kind of way—but in the “this quietly changed everything” kind of way. Because once I started paying attention to how much protein I was getting (and aiming higher than I thought I needed), things shifted. I felt stronger. My energy was more stable. I could actually see the muscle I was working so hard to build with Pilates.
Protein has a reputation for being the go-to macronutrient for bodybuilders and weightlifters—but truthfully, it’s a foundational building block for every woman, especially as we age. Let’s talk about why.
First, What Is Protein?
Protein is one of the three main macronutrients (alongside carbs and fat), and it’s made up of amino acids. These amino acids are often called the "building blocks" of the body—and that’s not just a cute metaphor. They're responsible for rebuilding muscle tissue, supporting our immune systems, repairing cells, and even making enzymes and hormones.
There are nine essential amino acids our bodies can’t make on their own, which is why it’s important to get them from our food. Animal-based proteins like eggs, fish, chicken, and Greek yogurt are considered complete proteins because they contain all nine. Some plant-based sources—like quinoa, soy, and hemp—also count. Others can be combined to form a complete amino acid profile (for example, beans and rice).
So yes, technically protein builds muscle. But it’s also involved in so much more: mood regulation, brain health, hormone production, and even skin and hair repair.
Why Protein Matters More as We Age
We naturally start to lose muscle mass as early as our 30s, a process called sarcopenia. By the time we hit our 40s and 50s, this loss can speed up—especially for women during perimenopause and menopause when estrogen levels start to shift. That’s why maintaining muscle becomes such a vital part of feeling strong, steady, and energized.
And here’s the kicker: protein needs actually increase as we age—but most of us end up eating less.
According to nutritionist Kelly LeVeque, “Protein is the most satiating macronutrient, helping to curb cravings, regulate blood sugar, and support lean body mass. Prioritizing it—especially in the morning—sets you up for more stable energy and mood throughout the day.”
Kelly recommends aiming for 30–40 grams of protein per meal (yes, per meal), especially for women over 40 who are incorporating resistance or strength training into their routine.
Protein + Pilates = Your Strength Secret Weapon
This is where things get really good. If you’re showing up to your mat regularly, doing Pilates or strength-based movement, and still feeling like you’re not seeing results—it might not be your workout. It might be your protein intake.
Think of Pilates and strength work as the stimulus. It creates tiny tears in your muscle fibers (don’t worry—it’s a good thing). That’s where growth and tone come from. But without enough protein, your body doesn’t have the tools it needs to rebuild those fibers stronger than before.
In short: no protein, no progress.
This is especially true for the type of training I teach in the EASE Method—gentle strength with intention. It may not feel as intense as bootcamp-style workouts, but it still challenges your muscles to stabilize, lengthen, and hold. Without adequate fuel, those subtle but powerful movements can’t do their job.
And trust me—when you start prioritizing protein alongside their workouts? That’s when the real changes start showing up.
How Much Protein Do You Actually Need?
Every body is different, but a good general target is 0.8–1 gram of protein per pound of body weight if you're active and working on building or maintaining muscle. If that feels like a big jump, start by making sure you’re getting around 80 - 100 grams per day—that’s a great benchmark for many, especially those in their 40s, 50s, and beyond.
Here’s how that could look in a day:
Breakfast: 2 eggs + Greek yogurt (30g)
Lunch: Lentil and quinoa bowl with feta (25g)
Snack: Protein smoothie with almond butter + collagen (20g)
Dinner: Salmon and roasted veggies (30g)
Small changes can add up—whether it’s adding hemp seeds to your oatmeal or tossing tofu into your stir-fry. You don’t need to overhaul everything at once, but bringing protein into the conversation is key.
Bonus Benefits of Protein for Women Over 40
If the muscle-support angle isn’t enough to convince you (though I hope it helps), here are a few more reasons protein is your midlife wellness ally:
Helps maintain healthy blood sugar levels
Ever feel hungry between meals? Protein slows digestion, helping you feel full longer and avoid crashes.
Supports collagen production
Collagen is a protein, and it's essential for skin elasticity and joint health—both of which naturally decline with age.
Improves bone density
Especially when paired with resistance training, protein supports bone strength, reducing risk of osteoporosis.
Boosts metabolism
Protein has a higher thermic effect than carbs or fat—your body burns more calories just digesting it!
How It All Comes Together
Here’s the truth: you can do everything “right” with your workouts, but if you’re not fueling your body to recover and rebuild, you’re always going to feel like you're chasing progress.
That’s one reason why in my online Pilates studio, we don’t just focus on movement—we talk about what supports the movement, too. Building gentle strength, fostering better mobility, and improving balance, hydration, and mindset (all of it matters!).
I’ve seen firsthand how things shift when we start eating enough protein to support our bodies. Not eating less. Not punishing ourselves. But truly nourishing our strength.
A Final Thought
If the idea of tracking protein feels overwhelming, you’re not alone. This isn’t about perfection or numbers—it's about awareness. Try adding one extra protein-rich meal this week and notice how you feel. More stable? More energized? A little stronger in your next Pilates class?
It’s small shifts in our daily lifestyle that have the biggest impact. For me personally, gentle strength and being aware of my protein intake have made HUGE impacts on my overall health. My aim is to come from a place of love for my body, not perfection.
Feel free to use that approach too: not pressure, just a little more love.
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If you’re looking for a gentle, feel-good way to build strength that works with your body, I’d love to have you join us in my online Pilates studio.