As we age, maintaining muscle mass becomes increasingly important, especially for women over 40. Muscle synthesis naturally declines, making protein intake essential to preserving strength, mobility, and overall well-being. Protein powders provide a convenient way to meet daily protein needs, especially for those with busy schedules or increased physical demands.

Why Protein is Essential for Women Over 40

With age comes sarcopenia, the gradual loss of muscle mass, which can lead to frailty, weakness, and decreased mobility. Protein plays a crucial role in:

• Muscle synthesis and repair – Helps maintain lean muscle mass and prevent muscle breakdown.

• Bone health – Supports bone density and reduces the risk of osteoporosis.

• Metabolism and fat loss – Increasing muscle mass helps burn more calories at rest.

• Overall longevity – Stronger muscles contribute to better balance, reduced fall risk, and prolonged independence.

The Best Protein Powders for Muscle Support

Not all protein powders are created equal. Choosing a clean, high-quality protein without artificial additives is key. It’s important to note that collagen and bone broth protein do not contribute to muscle synthesis, as they lack the necessary amino acids for muscle growth. Instead, focus on complete proteins like whey or well-balanced plant-based blends.

1. Whey Protein (Grass-Fed & Cold-Processed)

• One of the most bioavailable sources of protein.

• Rich in leucine, a key amino acid for muscle growth.

• Absorbs quickly for post-workout recovery.

   

2. Collagen Protein

• Supports joint, skin, and connective tissue health.

• Not a complete protein but beneficial when paired with a full amino acid source.

3. Plant-Based Proteins (Pea, Hemp, Rice, Pumpkin Seed)

• Great for those avoiding dairy.

• Best when combined to ensure all essential amino acids are present.

• Requires higher intake to match the muscle-building effects of whey.

How to Use Protein Powder Effectively

For optimal muscle synthesis and recovery, it’s essential to consume at least 30 grams of protein per meal, especially post-workout. Protein powder should supplement whole food protein sources, not replace them.

A general guideline for protein intake:

• For fat loss: 1g of protein per pound of goal weight.

• For muscle gain: 1g of protein per pound of desired weight.

One of the easiest ways to hit daily protein targets is by making a protein smoothie.

Easy High-Protein Smoothie Recipe

• 1 scoop whey or plant-based protein (20-25g protein)

• 1 cup unsweetened nut milk

• 1 tbsp almond butter (healthy fats & flavor)

• 1/2 banana or berries (fiber & natural sweetness)

• 1 tbsp chia or flaxseeds (omega-3s & fiber)

• Handful of spinach or kale (optional, for extra nutrients)

• Ice & blend until smooth!

Prioritizing Strength Now for Longevity

Building and maintaining muscle should be a lifelong priority. Frailty and loss of mobility in older age often stem from muscle loss, making daily activities harder and increasing the risk of falls. Strength training combined with proper protein intake ensures muscles remain active, strong, and functional for years to come.

At GLOW Body Ridgewood, Gina Santangelo integrates movement and nutrition guidance to help individuals stay strong, agile, and resilient. Her approach focuses on aligning strength training with mindful eating, ensuring that protein intake supports longevity and performance.

By focusing on consistent movement and proper nutrition, we can preserve strength, support mobility, and improve long-term well-being at every stage of life.