Protein Powers Muscle

Muscle changes everything, but only if we give it the raw materials it needs. One of the biggest gaps I see for women, especially as we age, isn’t effort. It’s protein intake.

As we get older, our bodies become less efficient at using protein to build and repair muscle - a process known as anabolic resistance. The result: many women actually need more protein with age, not less, to maintain muscle, support bone density, and stabilize blood sugar.

Protein isn’t just about muscle tone. It plays a critical role in metabolic health, satiety, hormone signaling, and recovery. Without enough of it, even the best movement habits won’t deliver their full benefit.

Focus on protein distribution throughout the day, rather than trying to “catch up” at dinner. Muscle responds best to regular signals. A few simple ways I do this:
Start the morning with a small protein shot
Anchor each meal around a clear protein source
Add another protein shot in the evening to support overnight repair

These don’t need to be large, consistency matters more than volume. Protein plus resistance is where the real shift happens. One without the other leaves results on the table.

In the next article, I’ll share simple, protein-forward recipes that will make it easy to do in real life.

To your vitality,
Lizanne