Why Women Over 30 Should Care About Protein, Creatine & Amino Acids
If you hear protein or creatine and picture a sweaty guy at the gym crushing a barbell—same. That used to be me too. But once I started digging into the science, I realized how crucial these nutrients are for women’s health—especially if you’re navigating your 30s, 40s, hormones, stress, motherhood, or all of the above.
These days, protein, creatine, and amino acids are foundational in my daily wellness routine—not for the gains, but for the energy, longevity, hormone balance, and mental clarity.
Let’s break it all down.
🥩 Why You Need More Protein (Especially After 30)
Protein is about so much more than muscle. It plays a vital role in hormone production, immune strength, detoxification, and blood sugar balance. As we age, we naturally lose muscle—so getting enough protein is essential for maintaining strength, metabolism, and energy.
Optimal Daily Protein Intake for Women:
Aim for 30g of protein per meal
Or target 0.8–1g of protein per pound of body weight, especially if you’re active or over 30
My Favorite Protein Routine:
Morning: Matcha latte blended with Paleovalley Bone Broth Protein (unflavored)
Evening treat: Hot chocolate made with the chocolate flavor (Mom hack: mix it with milk, call it a “moo-latte,” and your toddler will love it too!)
Breakfast: Cottage cheese on rice cakes or a Greek yogurt bowl with peanut butter, cinnamon, chopped fruit + nuts
Lunch: Leftover steak, chicken, or burgers from dinner—make extra on purpose!
🧬 Amino Acids 101: Essential vs. Non-Essential vs. BCAAs
Amino acids are the building blocks of protein—and they do everything from repair tissue to support detox enzymes and hormone regulation. And according to this study… improve walking speed!
Here’s what you need to know…
🔹 Essential Amino Acids (EAAs)
Your body can’t produce these on its own
You must get them through food or supplements
EAAs support cell repair, lean muscle, immune health, and detoxification
🔹 Non-Essential Amino Acids
Your body can make these naturally
You don’t need to supplement with them
🔹 Branched-Chain Amino Acids (BCAAs)
These are 3 essential aminos (leucine, isoleucine, valine)
Great for muscle recovery—but not enough on their own
💥 Bottom line: If you’re going to supplement, choose a complete EAA supplement (not just BCAAs) to get the full-body benefits.
I just ordered Kion Aminos in lime flavor and can’t wait to try them!
Clean Protein Powder: What to Avoid + What I Use
Not all protein powders are created equal. Many are loaded with artificial sweeteners, gums, and low-quality whey that can lead to bloating, fatigue, and inflammation.
🛑 Ingredients to Avoid in Protein Powders:
Sucralose, aspartame, or acesulfame potassium (fake sweeteners)
Maltodextrin or dextrins (cheap fillers)
Inflammatory oils (like soybean or sunflower oil)
“Natural flavors” (vague and unregulated)
Non-organic whey (often hard on digestion)
✅ What to Look For:
Transparent sourcing
No added sweeteners or gums
Third-party tested
Grass-fed or pasture-raised if animal-based
I personally use Paleovalley’s Bone Broth Protein because whey protein bloats me like crazy. This bone broth version feels way gentler on my gut and tastes amazing.
⚡ Creatine for Women: The Secret to More Energy + Brain Protection
Creatine isn’t just for men or muscle. It’s one of the most well-studied supplements for muscle recovery, energy, and even cognitive health.
Dont believe me? Check out this article!
🧠 Creatine and Brain Health:
Recent research shows creatine may help:
Improve memory and cognitive function
Reduce risk of Alzheimer’s and Parkinson’s
Protect against age-related brain atrophy
Support mitochondrial health (a big deal for fatigue and brain fog)
💪 Creatine and Muscle:
Boosts strength and endurance
Helps prevent sarcopenia (age-related muscle loss)
Supports healthy metabolism and injury prevention
Pro Tip: Take 5g of creatine every morning in a glass of water before your coffee or tea. It’s one of the easiest, most effective daily habits I’ve added—and I’ve felt the energy boost!
I currently use Thorne Creatine, and both my husband and I love it.
✅ TL;DR – Quick Recap
Protein helps with hormones, detox, immunity, and aging well
Essential amino acids are more important than BCAAs—get the full set
Creatine isn’t just safe for women—it’s incredibly smart for women
Start small: add one daily habit (protein powder or creatine) and build from there
💭 Final Thoughts
These aren’t just gym supplements—they’re tools for vibrant health, especially for women navigating life, kids, stress, and aging bodies. If you’re looking for simple wellness habits that actually move the needle, this is a great place to start.
Start with one habit—maybe it’s a scoop of clean protein in your matcha or 5g of creatine in your water. Small changes really can lead to big shifts.
📩 Ready for More Wellness Without the Overwhelm?
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