It’s likely that you aren’t getting enough protein, especially as you head into your 40s, 50s and beyond.
As you get older you need more animal based protein, not less, to build and maintain your muscle. It’s really the high quality amino acids that you get from protein that you need and, because our bodies become less sensitive to using the amino acids as we age, the amount we consume needs to increase.
A teenager can build muscle with, for example, 10 grams of protein, but a woman in her 40s, 50s + needs a minimum of 30 grams of animal protein per meal to get enough of the essential amino acids for the body to say “hey, we’ve got enough to start making muscle.”
Side note : “….more than 40 percent of men and 55 percent of women over the age of 50 have sarcopenia….” Chris Kresser [sarcopenia is age-related muscle atrophy] and part of combating sarcopenia is with your diet and getting enough protein.
Look to get 1.6 – 2.2 grams per kilogram of body weight, according to Dr. Gabrielle Lyon, an expert in muscle-centric medicine. For a 150# woman that’s between 109 – 150 grams.
Focus on protein first, make sure to get a minimum of 30 grams of animal protein per meal and up to 50 grams. If you plan it out, it’s easier than you think…plus you will crush your cravings for sweets and junk, which I always think is a great benefit!