Is Your Protein Helping or Hurting Your Progress? Here’s How to Find Your Sweet Spot After 40

Eric & Maleka Beal
Oct 6
3 min read

Finding the balance between too little and too much protein can protect your muscles, metabolism, and mood, especially for Black women over 40.

Let’s talk about a nutrient that gets a lot of attention but not enough clarity: protein. If you’re a Black woman over 40, this one’s especially for you.

Here’s the truth:

Too little protein (under 60 grams per day) slows your metabolism, weakens your bones, and speeds up muscle loss.
Too much protein (over 120 grams per day) can stress your kidneys and still leave your body unbalanced.

So, no, protein isn’t a trend. It’s your body’s protection. The goal isn’t more or less, it’s structure.

Why Protein Matters Even More After 40

As we age, our bodies naturally begin to lose muscle mass, a process called sarcopenia. This shift starts as early as our 30s but accelerates in our 40s and 50s, especially for women.

For Black women, the risk is even higher due to a mix of factors:

Lower overall protein intake
Skipped meals
Diet culture pushing “less food = more results”
High stress and low recovery time
Menopause-related hormone changes

Research shows that adequate protein intake can reduce the rate of muscle loss, preserve bone density, and improve metabolic health (Phillips & Chevalier, 2016).

And because muscle is metabolically active tissue, it helps regulate blood sugar, energy, and weight management, eating enough protein is essential for healthy aging and longevity.

The Problem With Extremes

Protein conversations online often swing between two extremes:

“Eat tons of protein to lose weight and get toned!”
“Too much protein is bad for your kidneys, avoid it!”

But here’s the truth: both can be wrong depending on the person and structure of your meals.

Eating too little means your body starts breaking down muscle for energy. Eating too much can overwhelm your system if it’s not balanced with fiber, hydration, and healthy fats.

Protein is essential, but it’s not magic. It works best inside a balanced plan, one that supports your hormones, muscles, and metabolism long-term.

How Protein Impacts More Than Just Muscles

For Black women navigating perimenopause and menopause, protein affects more than tone, it impacts:

Mood: Amino acids from protein help build neurotransmitters like serotonin and dopamine.
Hormones: Protein supports liver detoxification and hormone balance.
Weight & Inflammation: Steady protein intake supports blood sugar control and reduces inflammatory spikes.
Bone Health: Protein works with calcium and vitamin D to keep bones strong.

This is about aging well, not dieting hard.

3 Practical Ways to Hit Your Protein Sweet Spot

Start Early. Add Protein to Breakfast
Skipping breakfast = skipping muscle protection. Add eggs, Greek yogurt, or protein smoothies to start your day strong. → Coach tip: Aim for 20–25g of protein in your first meal.
Spread It Out
Instead of loading up at dinner, aim for balanced protein at each meal. → Example: Chicken or salmon at lunch, beans or tofu in your salad, and eggs or yogurt for breakfast.
Pair Protein With Plants
Protein and fiber are the ultimate duo, helping with digestion, satiety, and heart health. Add veggies, beans, or whole grains to every meal for balance and better absorption.

💚 Protein = Protection

This isn’t about perfection or macros, it’s about maintenance. The goal is to build and preserve what your body already has, so you can age with energy, strength, and confidence.

You don’t need another “high protein challenge.” You need structure that fits your real life.

📲 Download the BetterChoices app for meal ideas, balanced recipes, and guidance to find your personal sweet spot, without extremes or confusion. Because at the end of the day, protein isn’t a fad. It’s your body’s protection.

References

Phillips, S. M., & Chevalier, S. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572.
Houston, D. K., et al. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health ABC Study. The American Journal of Clinical Nutrition, 87(1), 150–155.