From 1 episode and 1 video
Can you get enough protein on a plant-based diet after 40?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Yes, but it takes deliberate planning. On Ep. 34, Nikkiey says women build muscle on vegan and vegetarian diets as long as they hit their daily protein target. A WarriorBabe video adds that it's genuinely difficult. Plant protein is less bioavailable and often carb-heavy, so aim above 100 grams and build every meal around protein.
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Why plant protein is harder after 40: bioavailability, carbs and the 100-140g target
Plays from 13:05 · Video: Keto, Fasting, OMAD or Macros: Best Diet for Women Over 40
Nikkiey busts the myth that vegans and vegetarians can't build muscle
Plays from 15:43 · Ep. 34: Common Fitness Myths Women Over 40 Should Stop Believing
How WarriorBabe coaches plant-based clients to get protein above 100 grams
Plays from 14:51 · Video: Keto, Fasting, OMAD or Macros: Best Diet for Women Over 40
The full answer
The two episodes agree it can be done, but they put the emphasis in different places. On Ep. 34, Nikkiey calls the idea that you can't build muscle as a vegetarian or vegan a myth. She has seen many women do it inside WarriorBabe. The key is hitting whatever protein number you need for the day, whether that's 120, 130 or 140 grams. She points to beans, lentils, tofu, tempeh and seitan, with plant-based protein powders to fill the gaps.
The WarriorBabe video comparing diets for women over 40 is more cautious. It describes plant-based protein as possible but very difficult, for two reasons:
- Plant proteins are less bioavailable, so your body uses a smaller percentage of what you eat, and you may need more total protein for the same muscle-preserving benefit.
- Most plant protein sources come with significant carbohydrates, which makes it hard to hit your protein target without overshooting your calories.
The video says women over 40 need roughly 100 to 140 grams a day, depending on body weight. Women coming from plant-based diets often show up eating just 40 to 60 grams, and their muscle mass reflects it. That slow muscle loss can lead to a gradual metabolic decline over the years. So if plant-based hasn't been working, that may be the plan's protein gap, not you.
WarriorBabe doesn't ask committed plant-based clients to quit. Keep eating the plants, which the video credits with well-documented anti-inflammatory benefits after 40. Then the work is getting protein above 100 grams. If a client is open to eggs or fish, the problem gets much easier to solve. If she's fully plant-based, the team supplements strategically and plans every meal around protein first.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
Women also ask
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Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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Protein for Women
How much protein do I need to lose fat and build muscle at the same time?
Nikkiey's range is about 0.8 to 1 gram of protein per pound of body weight per day, so roughly 150 grams if you weigh 150 pounds. If you have a lot to lose, she bases it on your goal weight instead. One video also sets 100 grams a day as your minimum.
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Watch or listen in full
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