Protein Powders After 40: What You Need to Know Before You Buy

You know you need more protein.

You've read the articles, heard the podcasts, and maybe even felt the effects: less energy, muscle loss, and those stubborn midlife cravings that don’t respond to willpower alone.

So you start loading up your plate with grilled chicken, lentils, quinoa, maybe some Greek yoghurt. But despite your best efforts, you’re still not hitting that 130g+ daily target. And let’s be real — eating that much food can feel exhausting.

If you're consistently falling short - say, hovering around 50g per day - it might be time to consider a protein supplement.

But first: a reminder. Protein powders are supplements, not substitutes. They’re a tool I take and recommend, but they only work best on top of a solid, whole-food foundation. If you’re already prioritising quality protein and diverse plants on your plate, this might be the boost you need.

Before you grab any old tub off the shelf, here’s what you need to know. Quality matters... and here’s why.

Why Protein Matters More After 40

As we age, we naturally lose muscle mass -  a condition called sarcopenia. But that’s not the only challenge: our ability to digest and absorb protein also declines.

It’s a bit of a double whammy -  less muscle and less ability to build it back.

If you’re not paying attention, it’s easy to start losing strength, stability, and energy without even realising what’s happening.

Muscle keeps your metabolism humming. It supports your joints, balances blood sugar, and is deeply tied to hormone health.

That’s why after 40, we don’t just need more protein.. we need better protein.

Not meal replacements. Not powders loaded with carbs or mystery ingredients. And definitely not cheap, ultra-processed meats.

We need protein that will stimulate muscle protein synthesis, the process that tells your body to rebuild, not break down.

That’s where protein powders can help, but only if you choose the right one.

When I think about quality, here’s what I look for:

1. How the raw ingredients were raised or grown (Were the cows grass-fed? Were the plants organic?)

2. How the protein was processed (Did it preserve the nutrients or strip them away?)

3. What else is added (Artificial flavours? Sweeteners? Shelf-stabilising additives?)

4. How much leucine it contains — leucine is the amino acid most directly linked to stimulating muscle protein synthesis. Even if you’re eating enough protein, you might not be triggering this response without adequate leucine.

Right now, you might feel overwhelmed and I get it. So I created an AI prompt that takes all of this into account and helps you choose the best quality option for you.

👉 DOWNLOAD HERE

But if you want the scoop of what you need to know, here’s your breakdown of the most popular protein powder types and how to choose the best for your body.

Step 1: Choose Your Protein Base

1. Whey Protein Isolate

Pros:

• High protein content (90%+)

• Low in lactose - easier to digest

• Fast absorption

• Naturally rich in leucine, the amino acid that triggers muscle protein synthesis

Cons:

• More processed

• Typically more expensive

Best for: Anyone wanting fast absorption with minimal lactose. (This is my pick.)

2. Whey Protein Concentrate

Pros:

• Contains more of the nutrients found in whole milk

• More affordable

Cons:

• Higher lactose content (can cause bloating or digestive issues)

• Lower protein percentage than isolate

Best for: Budget-conscious women who tolerate dairy well.

3. Plant-Based Protein

Pros:

• Great for vegans or those with dairy allergies

• Often includes extra fibre and nutrients

Cons:

• Often incomplete amino acid profile unless blended

• Can be gritty or have a strong taste

Tip: Choose blends with multiple sources (e.g. pea, rice, pumpkin) to ensure a full amino acid profile.

Best for: Women with dairy sensitivities or following a plant-based lifestyle.

Step 2: Choose a High-Quality Brand

Here’s what to look for:

• How was protein sourced (whey - pasture fed cows and low-temp processed, plant - how were the plants grown?)

• Protein per serving: Aim for at least 20g per scoop

• Leucine content: At least 2.5g per serve to stimulate muscle growth

• Ingredient transparency: Clear labels with no mystery ingredients

• Third-party testing: To ensure safety and quality

• Digestibility: Look for added enzymes or reviews on gut tolerance

   

Step 3: Consider Taste and Mixability

Let’s be honest — if it tastes like chalk, you won’t use it. Many companies now offer sample sachets so you can try before committing.

Sweeteners: Choose naturally sweetened products (stevia, monk fruit). Avoid artificial sweeteners that may disrupt insulin or gut health. Or go unsweetened and mix it your way.

Mixability: Powders should dissolve easily in water, milk, or smoothies without clumps.

Adding a protein supplement is one of the simplest ways to support your body through perimenopause and beyond - but only if the quality is there.

Start with whole foods. Build your meals with intention. Then, let the right protein powder fill the gap.

Your muscles (and metabolism) will thank you.