What Eating Adequate Protein Consistently Actually Looks Like

One of the most impactful, and most overlooked, contributors to fatigue in women over a certain age (typically 45 and beyond) is inadequate protein intake, particularly when protein is unevenly distributed throughout the day. Many women eat very little protein at breakfast, a modest amount at lunch, and most of their protein at dinner. From a physiological standpoint, this pattern does not support energy, muscle maintenance, or metabolic health after midlife.

As women age, the body becomes less efficient at using dietary protein to maintain muscle, a process known as anabolic resistance. Research shows that older adults require a higher protein intake per meal to stimulate muscle protein synthesis compared to younger adults. This matters because muscle is not just about strength. It plays a key role in glucose regulation, metabolic rate, balance, and overall energy production. Loss of muscle mass is strongly associated with fatigue, weakness, insulin resistance, and increased inflammation.

Current research suggests that most women over 45 benefit from consuming approximately 25 to 35 grams of protein per meal, spread evenly across the day. This distribution is more effective than consuming the majority of protein at one meal, even if total daily intake appears adequate on paper. Consistent protein intake supports steadier blood sugar levels, improved satiety, better cognitive function, and more stable energy throughout the day.

From a practical standpoint, this means rethinking what meals look like. Breakfast is often the most protein-deficient meal for women, yet it sets the tone for blood sugar regulation and energy for the rest of the day. A protein-containing breakfast—such as eggs, Greek yogurt, cottage cheese, a protein-rich smoothie, or leftovers from dinner—can significantly reduce mid-morning fatigue and cravings. Lunch should include a clear protein source rather than relying primarily on carbohydrates or salads without sufficient protein. Dinner should continue to provide adequate protein but does not need to “make up for” what was missed earlier in the day.

Protein quality also matters. High-quality protein sources provide the essential amino acids needed for muscle repair and metabolic function. These include eggs, fish, poultry, lean meats, dairy (if tolerated), legumes, tofu, tempeh, and protein powders when whole-food options are not practical. For many women, a combination of animal and plant-based proteins works well.

The science consistently shows that adequate protein intake in midlife and beyond is associated with improved muscle mass, better physical function, reduced risk of frailty, improved insulin sensitivity, and greater overall vitality. Importantly, protein intake also supports hormone signaling and neurotransmitter production, which can influence mood, motivation, and mental clarity.

For women who are already eating “healthy” but still feel exhausted, increasing and distributing protein more intentionally is often one of the simplest and most effective changes they can make. It is not about eating excessively or focusing on weight loss, but about providing the body with the raw materials it needs to function well as physiology changes with age.