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.