The Truth About Protein for Women Over 60: Myths, Facts, and How to Get Enough

Maintaining & Building Muscle takes more than exercise alone.

Maintaining muscle, bone strength, and energy levels becomes even more critical as we age—not just for exercise but for everyday movement, independence, and doing the activities we love. This is the number one reason women ask me to help them. They feel that they have gotten weaker and lack the energy they once had when they were younger, and are looking for ways to improve overall vitality. Often, the conversation starts with exercise...

Most women know that staying strong requires exercise, but there’s another essential piece to the puzzle: protein. Unfortunately, many women over 60 don’t get enough protein due to outdated myths and confusion about nutrition. The result? Muscle loss, fatigue, and a slower metabolism. Many of the women who come to me for help, often battle cravings, low energy, and even if they exercised in the past, felt like they just never got any stronger.

For years, the food pyramid prioritized carbs, while diet culture sent conflicting messages—one moment pushing low-fat diets, the next demonizing carbs, and then warning against protein. No wonder many women feel overwhelmed when it comes to nutrition! Add in a busy lifestyle, and it’s easy to grab quick meals that lack the protein necessary to maintain strength and energy.

In this post, I'll break down the truth about protein for women over 60, debunk common myths, and provide simple, practical ways to ensure you’re getting enough—without making mealtime complicated. So you know how to nourish your body for strength, satiety, and energy.

Myth #1: “I Don’t Need as Much Protein as I Used to”

Truth: As you age, your body actually needs more protein to maintain muscle mass and prevent frailty. Studies show that older adults require higher protein intake to support muscle repair and bone health. Aim for 0.6–1.0 grams of protein per pound of body weight daily from sources like lean meats, eggs, dairy, beans, and protein-rich plant foods.

Why Protein Matters: The Science of Aging and Muscle Loss

After 30, adults begin losing 3-8% of their muscle mass every decade due to aging—a process called sarcopenia (Janssen et al., 2002, Journal of the American Geriatrics Society). This muscle loss accelerates even quicker after 60, making it even more crucial to prioritize protein intake and resistance training to maintain strength and prevent frailty.

Myth #2: “Eating Too Much Protein Will Make Me Gain Weight”

Truth: Protein is actually your ally in weight management. It helps keep you fuller longer, reduces cravings, and preserves muscle mass, which helps maintain a healthy metabolism. Including protein in every meal can support fat loss and prevent the muscle loss that often comes with aging.

What Actually Causes Weight Gain? (Hint: It’s Not Protein!)

Many women fear that increasing protein will lead to weight gain, but the real culprits are often excess refined carbs, sugars, and inactivity. Protein is actually thermogenic, meaning your body burns more calories digesting it compared to fats and carbs. Plus, it helps you stay fuller longer, reducing cravings and overeating.

If weight gain is a concern, focus on balanced meals with lean proteins, fiber-rich vegetables, and healthy fats while being mindful of overall calorie intake. Prioritizing whole, nutrient-dense foods over processed options and pairing protein intake with regular resistance training can help maintain a healthy body composition without unnecessary weight gain.

Myth #3: “I Can Get Enough Protein from Vegetables and Whole Grains Alone”

 Truth: While vegetables and whole grains provide many nutrients, they don’t contain enough protein to meet daily needs. To get sufficient protein from plant-based sources, incorporate legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet. If you're vegetarian or vegan, be mindful of your protein intake and consider combining plant proteins for a complete amino acid profile.

Why & How to Create a Complete Amino Acid Profile

Amino acids are the building blocks of protein. Complete proteins contain all nine essential amino acids needed for muscle repair and overall health. Animal sources like eggs, fish, poultry, and dairy naturally contain complete proteins, but if you’re plant-based, here’s how to combine foods for a full amino acid profile:

✔ Rice + Beans

✔ Whole Wheat Bread + Peanut Butter

✔ Lentils + Quinoa

✔ Hummus + Whole Grain Pita

Myth #4: “Protein Supplements Are Only for Bodybuilders”

Truth: Protein shakes and supplements can be a convenient way to meet your daily protein goals, especially if you struggle to get enough through whole foods. They are not just for bodybuilders—they’re great for maintaining muscle, recovering from workouts, and ensuring adequate protein intake on busy days.

How to Choose a Clean Protein Powder

Not all protein powders are created equal! When selecting a clean, high-quality protein powder, look for:

• Minimal ingredients (avoid artificial sweeteners, fillers, and unnecessary additives)

• 20-30g of protein per serving

• Whey isolate or high-quality plant proteins like pea, hemp, or rice

• No added sugars or artificial flavorings

Myth #5: “I Feel Fine, So I Don’t Need to Worry About Protein”

Truth: Muscle loss happens gradually, and by the time you feel weaker, significant muscle deterioration may have already occurred. Consistently eating enough protein helps maintain strength, mobility, and independence as you age, preventing falls and injuries that can impact your quality of life.  

But, Protein Alone Isn’t Enough – Resistance Training is Key to Muscle Health as we age!

While protein is essential, it won’t build muscle on its own. Resistance training, including bodyweight exercises, bands, or weights, is necessary to stimulate muscle growth and prevent age-related decline. Even 2-3 strength workouts per week can make a significant difference in strength, balance, and bone health.

Final Thoughts: Make Protein & Strength Training a Priority

To maintain muscle, energy, and independence as you age, focus on getting enough protein and incorporating resistance training into your routine. Small, consistent changes can help you feel stronger and more vibrant well into your 60s and beyond!

Referenced

Janssen, Ian et al. “Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability.” Journal of the American Geriatrics Society vol. 50,5 (2002): 889-96. doi:10.1046/j.1532-5415.2002.50216.x