Protein, Perimenopause & Performance: What Women 40+ Need to Know
Hot flashes, mood swings, poor sleep, stubborn weight gain. Welcome to perimenopause—also known as “what the heck is happening to my body?”
If you’re over 40 and feeling like your workouts aren’t working anymore… it’s not your imagination. Hormonal changes impact everything from how you recover to how your body builds muscle.
At Studio ME in Northeast Minneapolis, we help women 40+ train smarter, eat better, and feel stronger—without punishing workouts or crash diets.
And it starts with one key thing: protein.
Using the hand method can help you with portion sizes when you don’t have a food scale. This is from Precision Nutrition.
Why Protein Matters More in Your 40s
Estrogen plays a big role in maintaining muscle mass. As it declines, your body:
Becomes less efficient at building/retaining muscle
Recovers more slowly from workouts
Burns fewer calories at rest
That means what used to “work” in your 30s… doesn’t anymore. Protein helps fight that decline. It supports:
Lean muscle mass
Bone health
Recovery
Satiety (so you’re not hangry two hours later)
How Much Protein Do You Actually Need?
Most women over 40 aren’t eating enough protein. (Like, way under.)
A general starting place:
👉 0.7 to 1 gram per pound of bodyweight per day
So if you weigh 150 lbs, that’s 105–150g daily.
That sounds like a lot—until you realize it’s just about:
25–30g per meal
A scoop of protein in a smoothie
A Greek yogurt here, some eggs and turkey there
And yes—our 12 Week Nutrition & Lifestyle Program helps you figure all this out.
It’s Not Just About Food—It’s About Training Too
To get the full benefit of protein, you need to pair it with strength training.
That means:
Lifting weights (no, you won’t “bulk up”)
Prioritizing resistance over cardio-only workouts
Allowing rest and recovery to let your body adapt
This combo helps you:
✅ Build muscle
✅ Improve energy
✅ Reduce body fat
✅ Feel better in your own skin
Strength training
You’re Not Broken—Your Body Just Needs a New Strategy
Perimenopause doesn’t mean game over. It just means your approach needs to evolve. And that’s what we do best.
At Studio ME, we help women navigate:
Strength training that feels empowering
Nutrition coaching that works with your life
Recovery tools and accountability to make it all stick
Want a Plan That Supports Your Body Through Every Phase?
Join our 12 Week Nutrition Program. Its a blend of self learning and weekly group calls. Find out more by clicking below.