Aging Strong: How Creatine and Protein Boost Women's Health After 30

As women move through their 30s and beyond, prioritising strength, recovery, and overall health becomes increasingly important. Emerging research over the past few years continues to highlight the powerful role of creatine and protein in supporting women’s health, performance, and longevity. While these supplements have long been popular in the fitness world, it’s now clear they offer significant benefits for women—ranging from muscle maintenance and energy production to improved brain health and recovery. Incorporating them into a balanced routine can be a game changer.

Creatine — Small Dose, Big Impact

Creatine is often misunderstood as a “bodybuilder supplement”, but current research highlights its incredible benefits for women — from preserving muscle and strength to supporting cognitive health (dementia risks) and hormonal balance.

Science is showing us the preserving muscle mass is one of the MOST VITAL factors in slowing down the aging process, managing peri & menopause symptoms and improving bone density.

How much should you take?

A simple, effective dose is 3–5g of creatine monohydrate every day. BUT some studies are showing we could actually be dosing up to 10g daily - keen to see where this ends up! However, consistency is key — creatine needs to saturate your muscles over time, so daily use is crucial. If you have never used this supplement, then start with the lower end of the dose!

Best way to take it?

I recommend mixing it into your shaker, bottle etc at the start of the day, along with something else like collagen (my personal favourite) to improve taste and maximise the benefits. This creates an easy, seamless 2-for-1 hit of creatine and collagen support.

Protein — Your Daily Essential

Protein plays a huge role in maintaining muscle mass, strength, and metabolic health, especially as we age. Research by experts like Dr Stacy Sims and Dr Andy Galpin shows that women — particularly those who are active, lifting weights, and aiming to stay strong — need more protein than the outdated guidelines suggest.

• Protein underpins muscle recovery, fat loss, bone health, and overall energy levels.

How much protein should you aim for? If you are training 4+ times per week and lifting weights, a target of around 1.8- 2g per kilogram of body weight is ideal for muscle maintenance and recovery.

Here’s a guide based on activity level:

• General wellness (minimal exercise): 1.2–1.5g/kg body weight

• Moderately active (2–3 sessions/week): 1.6–1.8g/kg body weight

• Highly active / Strength training 4+ times/week: 2g/kg body weight

My example: I’m a 39-year-old woman weighing 61kg. Based on the 2g/kg target, my daily protein goal is around 120–122g per day.

This might sound like a lot initially, but with a little planning — including high-quality protein sources across meals and snacks — it’s absolutely achievable.

Protein in a day- yes the eggs and meat do get cooked!

In fact here's a snapshot of how I get this as a busy working mum of two!

Busy Day Meal Plan (~120–125g Protein)

• Breakfast:

  • 2 whole eggs

  • 2 egg whites

  • 1 slice sourdough toast

• Lunch:

  • Grilled chicken thigh or breast (shredding a woolies roast chook for the week works super well!) (150g) OR 1 large tin tuna 185g

  • Large salad (mixed greens, cucumber, tomato, avocado)

• Post-Training:

  • Protein shake (25g protein) - check out the Rokeby Farms RTD or True Protein WPI 90 - We love True Protein here in the clinic!

  • 1 piece of fruit (e.g. banana or handful of berries)

• Dinner:

  • Grilled salmon (or protein of choice) (120g-150g)

  • Roast vegetables OR Salad or (e.g. pumpkin, zucchini, broccoli)

• Post Dinner: (if needed)

  • Chobani high protein yoghurt

    OR

  • Protein Shake

    
    

If you're serious about feeling strong, energised, and empowered through your 30s, 40s and beyond, these boosting your daily protein intake and supplementing with creatine are simple, but powerful tools to have in your daily routine. It can be as simple as working out your daily protein target and starting here.

How to Calculate Your Ideal Protein Intake

• Aim for 1.6–2.2g of protein per kg of body weight

• Higher end supports strength, recovery, and body composition goals

  
  

• Step 1: Know your weight in kilograms

• Step 2: Multiply by 1.6–2.2 (based on activity level)

  
  

  1.2–1.4g/kg – General health / low activity

  1.6–2.0g/kg – Active / building strength

  2.0–2.2g/kg – High intensity / fat loss or muscle gain

Example: Very Active 65kg woman x 2.0g = 130g protein/day

A protein powder is a great and easy way to help hit your protein goal!

Want help getting started?

Come chat with us at You Physio & Health. These little blog posts are part of our commitment to education and fuelling your passion for health. We’re here to provide knowledge, support your journey, and help you live your strongest, most purposeful life—with confidence in the choices you make for your body and wellbeing.