Why protein matters more in your 40s
Perimenopause typically starts in your 40s. Estrogen begins to swing and then decline — and estrogen is muscle-protective. The earlier you raise protein and start lifting, the more lean mass you carry into menopause.
The 25–30 g per meal rule
Aim for at least 25–30 g of protein at each main meal to reliably trigger muscle protein synthesis. Spreading protein evenly across the day beats one giant dinner.
Easy ways to hit your target
- Greek yogurt + berries + seeds breakfast: 25–30 g
- 4 oz chicken or salmon: 28–32 g
- 2 eggs + 1 scoop whey shake: 30+ g
- 1 cup cooked lentils + tofu: 25+ g (vegan)
Is it safe?
Yes. The "high protein hurts kidneys" claim doesn't hold up in healthy adults. Intakes up to 2.4 g/kg are well-studied and safe. The exception: pre-existing chronic kidney disease — talk to your doctor.
Your 40s are the best time to bank muscle.
Lila tracks your protein in real meals — not abstract macros — and nudges you when you're falling short.