Women over 40 need approximately 1g of protein per pound of body weight daily, plus a 15% buffer for plant-based sources due to lower bioavailability than animal protein.

Aim for 30–40 grams of protein per meal (not daily total) to overcome anabolic resistance and trigger muscle protein synthesis in women over 40.

Women over 40 need approximately 1g of protein per pound of bodyweight daily, distributed as 35–40g per meal, to overcome anabolic resistance caused by estrogen decline.

Women over 40 need 35–40g of protein at breakfast with at least 3g of leucine to trigger muscle protein synthesis and overcome anabolic resistance.