When it comes to discussions around eating healthy, protein often gets a starring role—and for good reason! This vital macronutrient is one of the most important factors to consider in your diet, playing a crucial role in your overall health. This is especially true for women over 40. As you age, your muscle mass and metabolism—two things impacted greatly by protein intake—naturally decrease. Ensuring you’re getting enough protein in your diet will help counter these changes and keep your body in the best shape possible.
But what if you’re not getting enough protein? To find out, we spoke to registered dietitian Zoë Schroeder. She outlined a few common effects of inadequate protein intake: decreased satiety (potentially resulting in weight gain), along with stalled muscle repair and loss of muscle mass (which could contribute to a slower metabolism). Learn more about each of these risks below.
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1. Decreased Satiety and Weight Gain
If you find that you're hungry shortly after eating meals—even large ones—a lack of protein may be to blame. "Protein is the most satisfying macronutrient. So having it with each meal makes that meal satisfying and helps you actually get through to the next meal without getting hungry an hour later," says Schroeder. "In the short term, not getting enough protein can have a major impact on your hunger and energy levels. And you might find yourself extra snacky or not satisfied with your meals." Failing to eat protein-rich meals could cause you to overeat as you attempt to stay satisfied, which is ultimately likely to result in weight gain—especially if you're reaching for processed snacks.
If you are working towards weight loss, it's a good idea to eat meals that will actually fuel your body and keep you full. While there is no one-size-fits-all amount of protein that everyone should be consuming, Schroeder notes that it’s all dependent on the amount of activity you do, your fitness goals, and body composition.
"I highly recommend working with a registered dietitian to determine the best protein requirements for you. Making sure you get enough protein each day not only helps with your satiety and muscle recovery, but if you are exercising and you notice that you get sore a lot that could be another indication that you're not getting enough protein," she notes.
Some excellent protein sources to include in your diet are chicken, ground turkey, and eggs. Tofu and tempeh as well as lentils and legumes are also great plant-based options, so no matter what your diet is you can make sure to properly fuel your body to feel your best.
2. Stalled Muscle Repair and Slowed Metabolism
Protein is the primary macronutrient that helps to refuel and heal your muscles after a tough workout—so if you’ve been exerting yourself in the gym but skimping on protein intake you may find yourself struggling with a longer recovery time, increased soreness, and even loss of muscle mass.
"When you don't have enough protein in your body your body has to get those amino acids for regeneration of tissue and cells from somewhere and so chronically if you continue to not get enough protein through the diet the body has to basically get it from your muscles," warns Schroeder. "If you are active and are trying to lose fat and build muscle, getting enough protein is critical to recover and repair the damaged tissue of the muscles and to continue all of the processes in your body."
This effect on your muscle mass can also take a toll on your metabolism. The more muscle you have on your body, the more efficient your metabolism will run—so skimping on protein and losing muscle is likely to lead to a metabolic slowdown. This is especially concerning for women over 40, as our metabolisms typically decrease with age. Prioritizing protein-packed meals will ultimately allow you to eat a larger volume of food while still maintaining a healthy weight.
