Fueling Women’s Bodies from 30 to 70

As women, our bodies evolve through every decade. From our 30s into our 70s, hormones shift, metabolism slows, and muscle mass naturally declines. What worked in our 20s may no longer deliver the same results.

The good news? With the right approach to calories, protein, and training nutrition, you can stay strong, energised, and resilient at every stage.

Step 1: Know Your Calorie & Protein Needs

Why this matters

• As we age, we naturally lose muscle (sarcopenia).

• Basal metabolic rate (how many calories we burn at rest) gradually declines.

• Hormonal changes in peri- and post-menopause affect recovery, energy, and even how we process nutrients.

This is why what and how much you eat becomes more important than ever.

Calories:Your needs depend on body size, activity, and goals. Start with a calculator (like James Smith’s) for a baseline, then adjust based on energy, recovery, and body composition.

Protein:Protein is your best ally for maintaining strength, metabolism, and recovery.

• Aim for 1.7–2.4 g per kg of bodyweight per day.

• Spread protein across 3–4 meals/snacks.

• After workouts, target 30–40g protein, or 40–60g if you’re peri/post-menopausal to overcome “anabolic resistance.”

Once calories and protein are in place, carbs and fats usually balance themselves naturally unless you’re training at an elite level.

Step 2: Fuel Around Your Training

Pre-training fuel

• Avoid fasted training unless you’re highly adapted to it — it can raise cortisol and lower performance.

• About 30–60 minutes before, have 15g protein + 30g carbs.

• Examples:

  • Small smoothie with whey protein and banana

  • Greek yogurt with berries

  • Toast with nut butter and protein powder

• 
  

Post-training recovery

• Women have a shorter “anabolic window” than men, so refuel quickly.

• Within 30–60 minutes, aim for:

  • 30–60g protein (higher for older women)

  • Moderate carbs if the session was long or intense

  • Colourful fruit/veg, omega-3s, and plenty of hydration for recovery

Step 3: Make Nutrition Time-Efficient

Life is busy — nutrition needs to be practical. Try these strategies:

• Plan once a week: Spend 20 minutes mapping meals and making a master grocery list.

• Batch cook: Prepare protein, chop veggies, or cook grains in bulk. Frozen options are just as nutritious.

• Use templates:

  • Dinner: “protein + veg + whole grain/starchy veg”

  • Breakfast: eggs + veg, yogurt bowls, or smoothies

  • Snacks: protein + fruit or veg

• Cook smarter: One-pot meals, sheet-pan trays, or simply assemble from pre-cooked ingredients.

• Simplify choices: Rotate 5–6 go-to meals with small variations to reduce decision fatigue.

Example: Meet Jane

Jane is 55, peri-menopausal, 65kg, lean body mass 50kg. She strength trains three times a week and does cardio twice a week. Her goals: maintain/build lean muscle, feel strong, and manage body composition.

Calories: 2,000 per day (a slight deficit for fat loss).Protein: 130–140g per day, spread across meals.

Here’s what a day of eating might look like for Jane:

• Breakfast (Post-workout):3-egg omelette with spinach and mushrooms + 1 slice wholegrain toast

  • protein shake (25g protein)→ ~45g protein

• Mid-Morning Snack:Greek yogurt with berries and a sprinkle of nuts→ 20g protein

• Lunch:Grilled chicken breast (150g), quinoa, and roasted mixed vegetables→ 40g protein

• Afternoon Snack (Pre-training if training later):Banana + whey protein shake (25g protein)→ 30g protein

• Dinner:Baked salmon, steamed broccoli, sweet potato mash→ 40g protein

• Optional Evening Snack:Cottage cheese or casein protein smoothie→ 20g protein

Daily total: 140g protein spread across 4–5 meals, with balanced carbs and fats.

The Takeaway

Your nutrition in midlife and beyond isn’t about eating less — it’s about eating smarter. Prioritise protein, fuel your workouts, and make meal prep simple. With a few science-based tweaks, you can protect muscle, boost energy, and feel stronger at every stage of life.

Your coach & friend,

Maddy