When it comes to getting lean and building a healthier, more athletic body, nutrition is just as important as training. For women and older men, the right macronutrient balance can make the difference between losing fat while preserving muscle—or losing both. Evidence increasingly supports a protein-focused approach with moderated carbohydrate intake during a physique transformation, especially for those with sedentary lifestyles.
Protein: The Cornerstone of Fat Loss and Muscle Preservation
As we age, the body experiences anabolic resistance, meaning muscles respond less efficiently to protein intake. This effect is seen in both women and men, particularly during peri- and post-menopause or after 40. Maintaining or increasing lean muscle mass requires higher protein intake than commonly assumed.
Benefits of higher protein intake include:
- Muscle preservation during calorie restriction
- Improved recovery and training adaptations
- Maintenance of resting metabolic rate
- Enhanced satiety and appetite control
Recommended protein intake:
- Active women: 1.6–2.2 g per kg bodyweight per day
- Older men (40+): 1.8–2.4 g per kg bodyweight per day
(References: Breen & Phillips, 2011, Leidy et al., 2015)
Why Protein-Centric Macros Work Better for Body Recompositing
A protein-focused macronutrient approach provides distinct advantages for individuals looking to get lean:
- Thermic effect of food: Protein burns more calories during digestion compared to carbs or fat.
- Muscle maintenance: Supports muscle growth and prevents catabolism during calorie deficits.
- Satiety: Higher protein intake keeps hunger in check, making adherence to a calorie-controlled diet easier.
Macro guidance for a lean transformation:
- Protein: 30–35% of total calories
- Carbohydrates: 30–40% (adjusted according to activity level)
- Fats: 25–35%
Prioritizing protein while moderating carbs allows the body to maintain lean mass and improve body composition without severe dietary restrictions. (Pasiakos et al., 2015)