Protein Myths Busted: What Women Over 35 Really Need to Know

If you’ve ever felt confused about protein—you’re not alone. Between diet culture myths, outdated “low-fat” advice, and supplement companies making wild claims, it’s no wonder so many women struggle to get this right.

The truth is: protein is essential for women over 35—not just for fitness, but for metabolism, hormone health, and even longevity. Let’s bust some of the most common protein myths so you can feel confident building your meals.

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🚫 Myth #1: “Protein makes women bulky”

Reality: Building muscle requires years of progressive strength training, not just protein. What protein does do is help you maintain and build lean muscle—something that actually makes you look leaner, not bulkier.

For women 35+, muscle is your organ of longevity—it helps regulate blood sugar, support metabolism, and protect bone health. Protein is what fuels that process.

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🚫 Myth #2: “You can get enough protein from veggies and grains”

Reality: While plant foods contain some protein, the amounts are often too low (and incomplete in amino acids) to meet your body’s needs. You’d have to eat massive amounts of beans, quinoa, or oats to get the same protein as a small portion of chicken or fish.

That’s why focusing on high-quality protein sources—like eggs, poultry, fish, beef, and clean protein powders—is key.

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🚫 Myth #3: “Too much protein is bad for your kidneys”

Reality: This myth has been debunked in healthy individuals. Research shows that higher protein intake is safe for people without pre-existing kidney disease. In fact, as we age, we often need more protein to maintain muscle and metabolic health.

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🚫 Myth #4: “Protein powders are all full of junk”

Reality: Many are—but not all. Some contain artificial sweeteners, fillers, and gums that don’t support your health.

That’s why I recommend Equip Foods Prime Protein. It’s made from grass-fed beef isolate with simple, whole-food ingredients—no junk. Plus, it comes in delicious flavors that make it easy to hit your protein goals. Pair it with Equip Prime Bars for an on-the-go option that’s actually clean.

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🚫 Myth #5: “I don’t need protein if I’m not working out”

Reality: Protein isn’t just for gym-goers. It’s essential for:

• Balancing blood sugar (protein slows carb absorption)
• Supporting hormone production
• Maintaining hair, skin, and nails
• Preventing age-related muscle loss

Whether you’re working out or not, protein helps keep you energized, satisfied, and healthy.

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How Much Protein Do Women Over 35 Really Need?

A good rule of thumb: aim for minimum 30 grams of protein at each meal. This helps you hit 90–100+ grams per day, which is where most women see improvements in strength, energy, and metabolism.

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🍳 Sample High-Protein Day

Dinner: Salmon + Brussels sprouts + side salad (35–40g protein)

Breakfast (after workout): Equip Prime Protein shake blended with almond milk + chia seeds + 2 eggs with spinach (30–35g protein)

Lunch: Chicken breast + roasted veggies + olive oil (30g protein)

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The Bottom Line

Protein isn’t a trend—it’s the foundation of strength, metabolism, and long-term health.

Don’t let outdated myths hold you back. Start building your meals around protein, aim for 30g per meal, and use clean options like Equip Prime Protein to make it easier.

👉 Check out Equip Prime Protein here and start fueling your body the right way. (oh and code: CARRIEFIT gets you 15% off)

Stay healthy my friends!

XO

Carrie A Groff

PS. Want fresh recipe ideas? Grab my free High Protein Recipe Guide —it’s packed with simple, delicious meals to make hitting your protein goals easy.