Why protein matters more after 50
Estrogen is muscle-protective. As it falls in perimenopause and after, the body becomes anabolic resistant, meaning each gram of protein builds less muscle than it did at 30. The fix isn't fancy supplements. It's eating more protein, more often.
The 30-gram rule
After 50, you need roughly 30 g of protein per meal to reliably trigger muscle protein synthesis (vs ~20 g for younger women). Smaller amounts spread across snacks don't add up the same way.
Easy ways to hit your target
- Greek yogurt + cottage cheese breakfast: 30+ g
- 4 oz chicken or fish: 30+ 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.
Hitting protein is the #1 lever after 50.
Lila tracks your protein in real meals, not abstract macros, and nudges you when you're falling short.