Nutrition for women runners 40+: the essentials

Nutrition after 40 is not about eating less. It is about eating smart. Your body has different needs now — and fuelling them well is how you keep running strong.

Protein — the non-negotiable:

• After 40, your body needs more protein to maintain muscle mass. Aim for 1.2–1.6g per kg of body weight daily.
• Timing matters: eating protein within 60 minutes of a run supports muscle protein synthesis.
• Good sources: eggs, Greek yogurt, lean meat, fish, lentils, tofu, chickpeas.
• A simple target: 25–30g of protein per meal.

Carbohydrates — your running fuel:

• Low-carb diets and running do not mix well, especially for women 40+. Carbohydrates are your body's preferred fuel for moderate-to-high intensity exercise.
• Choose quality sources: oats, sweet potatoes, brown rice, fruit, whole grains.
• Eat carbs within 2 hours before a run for energy, and within 30 minutes after for recovery.

Fats — essential for hormones:

• Very low-fat diets can disrupt hormone production in women. Your body needs dietary fat to manufacture oestrogen and other hormones.
• Include healthy fats daily: olive oil, avocado, nuts, seeds, fatty fish.
• Omega-3 fatty acids (from oily fish or supplements) have anti-inflammatory benefits that support recovery.

Calcium and bone health:

• Women over 40 need 1,000–1,200mg of calcium daily. If you do not eat dairy, ensure fortified alternatives or leafy greens.
• Vitamin D is essential for calcium absorption. Many women are deficient — consider testing.

Iron — check your levels:

• Iron deficiency is common in women and causes fatigue that masquerades as poor fitness.
• If you feel unusually tired, ask your GP for a ferritin test. It is one of the most impactful blood tests a woman runner can get.

Hydration:

• Post-menopause, thirst sensation decreases. Drink before you feel thirsty.
• Add electrolytes on runs longer than 45 minutes or in hot weather.

The perimenopause factor:

• Fluctuating hormones affect blood sugar regulation. You may find you need to eat more frequently to maintain energy.
• Caffeine and alcohol can worsen hot flushes and disrupt sleep. Track your symptoms alongside intake.

The simple rule: Eat enough. Eat protein at every meal. Do not fear carbs or fats. If you are constantly tired, look at your food before your training plan.