1. Natural Decline Begins at 35?

A 47-year longitudinal study that was conducted at the Karolinska Institute in Sweden found that strength begins to naturally decline at 35.

The research, which was published at the end of 2025 in the Journal of Cachexia, Sarcopenia and Muscle, followed 427 people for 47 years (from the age of 16 to 63). For five decades, they monitored the participants' strength, fitness and muscular endurance through a variety of methods, such as a bench press and vertical jump test. And ultimately, they found that, while strength training helps maintain strength and power, the body's natural strength and power begins to decline when you hit 35 regardless of what you do.

To me, this checks out on a personal level. I was 35 when COVID-19 hit, and was stuck in France trying to train with only a light barbell in my backyard for six months. I definitely lost strength during this time, and have never quite been able to get it back.

2. Is More Protein Needed?

I started following Dr. Stacy Sims, a world-renowned exercise physiologist, nutrition scientist, author, and women's health and fitness expert, and one thing she continuously pushes is women consuming more protein.

Though general guidelines often say we need about 1 gram of protein per kilogram of our bodyweight (or 0.45 grams per pound of bodyweight), Dr. Sims says this is insufficient for active women, especially older active women.

Instead, she suggests that once we hit perimenopause we need as much as 2 to 2.3 grams of protein per kg of bodyweight (or 1 to 1.2 grams per pound of bodyweight). Though I eat a lot of protein, I started to question whether I might benefit from more protein.

Enter My Protein Powder Experiment

Two months ago, I began having a protein shake, either before or after the gym. I turned to NOBULL's Plant Protein because it actually tastes good, and doesn't give me that aftertaste that my husband's protein powder gave me.

Before a workout I just mix it with water or some milk, or after a workout I make a shake with one scoop of yogurt, half a banana, a handful of blueberries or pineapple, a handful of spinach, a cup of water, some ice, and one scoop of NOBULL's plant protein.

Worth Noting: Another big thing Dr. Sims pushes is creatine, which I'm going to start taking now, but I didn't want to make two big changes at once for risk of not knowing whether the results were because of protein or creatine.

Now I know, I'm just one person and this is anecdotal, but here is what I noticed:

More Energy in Workouts

I have never been one to eat before the gym. Usually I workout at 8 or 9 am and all I have in my system is a coffee with a big splash of heavy cream.

But on the days I have a scoop of protein powder before the gym, I feel like I have way more energy to get through a workout, especially if it's a bit of a longer one. And for some reason, my lifts just feel stronger, too.

Also, I used to be super hungry during and right after my workout, to the point that it was a distraction, but I was always scared to eat a real meal, as that never sits well with me, either. A scoop of protein powder before my workout makes all the difference. I'm not thinking about breakfast as I'm training, and my stomach feels settled and comfortable.

Strength is on the Rise

OK, so I'm nowhere near where I was in my competition days when I could back squat 285 pounds, but I finally feel like I'm moving in the right direction. Last week I back squatted more than I have since before having my son two-and-a-half years ago.

My deadlift, too, feels stronger, and my husband pointed out that my bum looks a little more muscular again.

Better Recovery

This one is probably the biggest difference I have noticed: While CrossFit always makes you sore, I have been able to handle doing the training session of the day four days a week, along with one easier open gym training session, and I'm definitely not as sore as I had been in the months prior.

And, I am actually pushing harder during conditioning workouts more often than not, whereas before I would negotiate with myself and allow myself to over pace workouts just to convince myself to do them because my body was so sore.

The Bottom Line

Two months in, I'm not claiming protein powder is some kind of magic fix, but I can't ignore what feels different. I feel stronger, I have more energy going into workouts, and I'm recovering well enough to actually train the way I want to again. For the first time in a while, it feels like my body is responding instead of resisting.

FAQ: Quick Answers

Does protein powder actually help with strength and recovery?

It can, especially if you're not consistently getting enough protein through food alone. For active adults, and particularly women in perimenopause and postmenopause, higher protein intake is important to support muscle maintenance.

Do women over 40 need more protein?

Some experts, including exercise physiologist Dr. Stacy Sims, argue that active women in perimenopause and beyond benefit from higher protein intake than standard recommendations suggest.

General guidelines often recommend 1 gram of protein per kilogram of bodyweight per day. But Dr. Sims said that these guidelines might be adequate for sedentary individuals, but active women, especially those in perimenopause, might need as much as 2 to 2.3 grams of protein per kilogram of bodyweight per day.

Is it better to take protein before or after a workout?

Both can be beneficial. Having protein before a workout may help with energy and satiety during training, while post-workout protein supports muscle repair and recovery.

Can protein powder replace real food?

Not entirely. Protein powder is best used as a convenient supplement to help you hit your protein goals, not as a replacement for balanced meals built around whole foods.

Why does strength feel harder to maintain after 40?

Aging naturally affects muscle mass, recovery, hormone levels, and strength output. Even with consistent training, many people notice it takes more intention around recovery, nutrition, and protein intake to maintain performance as they get older.

 

Author Bio:

Emily Beers is a fitness writer and journalist who has been working in the industry since 2009. She also spent a decade-and-a-half as a personal trainer and CrossFit coach, and competed at the CrossFit Games twice with a team and once as an individual.