Why Protein Is So Important (and How to Make Sure You're Getting Enough!)

If you’re trying to lose weight, build muscle, or just feel stronger and healthier in your 40s and beyond, protein is your best friend.

It’s often misunderstood or overlooked—especially by women—but getting the right amount of protein every day can make a huge difference to how you feel, how you train, and the results you get.

Let’s break it down in a real, simple way.

What Does Protein Actually Do? - Why is protein so important

Protein isn’t just for bodybuilders or gym junkies—it’s essential for everyone.

• It’s your body’s repair food: it helps rebuild muscles after workouts, supports your skin’s regeneration, and even helps your hair and nails grow.

• It keeps you feeling full for longer, so it’s brilliant if you’re trying to lose weight and avoid constant snacking.

• It supports a healthy metabolism, energy levels, and recovery.

• If you're working out (which I hope you are!), it’s key to building and maintaining lean muscle, which helps you burn more calories—even at rest.

How Much Protein Should You Be Eating?

A simple rule of thumb is to aim for around 1.6–2.2 grams of protein per kg of body weight.

Here’s how to work it out:

1. First, find your weight in kilograms. (If you’re in pounds, divide by 2.2.)

2. Multiply that number by somewhere between 1.6 and 2.2 depending on your goal:

   • 1.6g/kg for general health and gentle fat loss

   • 2.0–2.2g/kg if you're strength training, want to build or maintain muscle, or are in a calorie deficit

Example: If you weigh 70kg and your goal is fat loss with muscle maintenance:70 x 2 = 140g of protein per day

Spread It Out!

Your body can only absorb and use so much protein at one time. Cramming all your protein into one meal isn’t as effective as spreading it out across the day.

Try to include a source of protein in every meal and snack—this helps your body continuously repair and rebuild and keeps your energy more stable throughout the day.

💪 Benefits of a High-Protein Diet

• Feel fuller for longer: Protein reduces cravings and helps control appetite.

• Repair and grow muscle: Especially important after workouts or as you age.

• Support healthy skin, hair, and nails: Protein is literally the building block for these tissues.

• Boost your metabolism: Protein has a higher thermic effect, meaning your body burns more calories digesting it than carbs or fat.

Easy High-Protein Meal Ideas

Here are a few of my favourite high-protein meals that are simple, tasty, and Supero-approved:

• Greek yogurt with berries and a scoop of protein powder

• Scrambled eggs with smoked salmon on wholegrain toast

• Chicken stir-fry with loads of veggies and quinoa

• Protein oats (oats + protein powder + almond milk + chia seeds)

• Beef or turkey mince bolognese with lentils added in

• Tofu or tempeh curry with rice

• Tuna and cottage cheese stuffed peppers

• Grilled chicken and avocado salad with pumpkin seeds

🛒 High-Protein Foods to Add to Your Shopping List

Animal-Based Proteins:

• Chicken breast

• Turkey

• Lean beef

• Eggs

• Salmon and other oily fish

• Tuna

• Greek yogurt (look for high-protein versions)

• Cottage cheese

• Skyr

• Whey or casein protein powder

Plant-Based Proteins:

• Tofu and tempeh

• Lentils

• Chickpeas

• Black beans

• Edamame

• Quinoa

• Nuts and seeds (almonds, chia, pumpkin seeds)

• Plant-based protein powders (pea, rice, soy)

Final Thought

You don’t need to obsess over grams and macros, but being more mindful of your protein intake—especially as a woman over 40—can be a total game-changer. Whether your goal is to lose weight, tone up, or just feel better in your body, protein will support you every step of the way.

If you’re unsure how to get started, or you want help building high-protein meals into your day, my fitness challenges and programs are here to guide you with simple, sustainable habits. 💪