The Protein Gap No One Talks About
Most runners think of carbs first, and for good reason — they’re the fuel that keeps you moving. But protein is the quiet workhorse that makes recovery, repair, and strength possible. Without it, your body can’t adapt to the training you’re doing.
The kicker? Most athletes over 40 aren’t getting anywhere near enough. Between busy schedules, outdated nutrition advice, and the “carbs are king” mindset, protein often falls to the background. And the consequences show up as fatigue, lingering soreness, and the feeling that you’re training hard but never actually getting stronger.
Why Protein Needs Go Up With Age
Here’s the part most nutrition blogs gloss over: after 40, your body doesn’t use protein as efficiently as it once did. Hormonal changes, slower recovery, and gradual muscle loss mean you need more protein to get the same effect.
That doesn’t mean loading up on shakes all day. It means being intentional. Instead of 10 grams here and 12 grams there, you’re aiming for solid, evenly spaced hits of protein — about 25–30 grams at each meal. That’s what stimulates muscle repair, tendon resilience, and long-term bone health.
Think of it less as “extra” protein, and more as giving your body the minimum effective dose to keep adapting.
What Happens When You Don’t Get Enough
If you’ve ever felt like your body just doesn’t bounce back the way it used to, protein is often part of the puzzle. Low protein shows up as constant soreness, nagging injuries, or the dreaded mid-cycle plateau where nothing feels like it’s improving.
It’s not that you’re not working hard enough — it’s that your body is missing the building blocks it needs to respond to all that training. You wouldn’t build a house without lumber. Training without protein is the same thing.
Practical Ways to Hit the Target
Protein doesn’t have to mean chicken breasts and egg whites at every meal. It can be as simple as stirring collagen into your morning coffee, swapping rice for quinoa, or choosing Greek yogurt instead of a sugary snack. If you’re plant-based, beans, lentils, tofu, and tempeh are solid players.
The point isn’t perfection — it’s consistency. Little upgrades across the day add up. And when you pair them with strength training (yes, even bodyweight counts), the results compound.
Why This Matters for Masters & Menopausal Athletes
For athletes navigating hormonal shifts, tendon pain, or slower recovery, protein isn’t optional. It’s a tool. It helps keep muscle mass on your frame, supports tendon health, and even helps regulate appetite and blood sugar when hormones feel all over the place.
It’s not about dieting, restriction, or “high-protein fads.” It’s about fueling for longevity so you can keep training, racing, and living the way you want.
Mapping It Back to Your Resources
If this hit home and you know you’ve been skimping on protein:
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Thrive³ Strength Plan → Pairing strength with protein is the best way to protect muscle and tendon health.
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Strong Anywhere → For athletes who want bodyweight strength workouts to match their fueling upgrades.
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LEA Guide → If fatigue has been relentless, it’s often a mix of low energy and low protein. This guide helps you sort it out.
Protein & Runners FAQ
How much protein do runners over 40 actually need?
Most do best aiming for 25–30 grams per meal, plus a protein-rich snack or recovery option after training.
Is it better to eat all my protein at once or spread it out?
Spread it out. Your body uses protein more effectively when it’s evenly distributed across the day.
Do I need protein powder to hit my goals?
Not necessarily. Whole foods can cover your needs, but powders can help if you’re busy or struggle to get enough through meals.
Why is protein extra important during menopause?
Lower estrogen impacts muscle and tendon health. Protein helps offset those changes, making it essential for recovery and resilience.
Can runners get too much protein?
It’s rare. As long as you’re balancing carbs and fats, higher protein intake is generally safe and beneficial for active athletes.
Protein isn’t the flashy part of running culture. No one’s bragging about hitting their grams the way they brag about mileage. But for runners over 40, it might be the difference between feeling like your best years are behind you — and realizing they’re still ahead.
Fuel smart, lift strong, and let protein do the quiet, behind-the-scenes work that keeps you thriving.