If you're over 40, you may have noticed that your body doesn't always respond quite the way it used to. Recovery may take longer, muscle strength and growth may take more effort or your body composition may be changing, despite you being just as or even more active than before.
Combined with regular resistance exercise, protein becomes particularly important at this stage of life because it provides the amino acids your body needs to build, maintain and repair muscle. In addition, appropriate protein intake can support the body through hormonal changes, which is particularly relevant for women in perimenopause.
If you are on a vegan or predominantly plant-based diet, getting enough protein after 40 can require extra intention. Complement’s Organic Plant-Based Protein offers an easy to digest, versatile, clean and delicious way to ensure that your daily needs are covered without extra complication.
Appropriate protein intake…
Protein doesn't suddenly become essential when we turn 40. But as we move through midlife, maintaining muscle requires more care and effort.
As we age, our muscles gradually become less responsive to the protein we eat (known as anabolic resistance), while muscle mass and strength can decline over time. Getting enough protein — and pairing it with resistance training — becomes increasingly important.
For women, perimenopause adds another factor. During the menopausal transition, changing estrogen levels are associated with changes in body composition, muscle and bone health. Protein doesn't “balance” these hormones, but adequate protein alongside resistance training can help support muscle health through the transition.
There isn't one perfect number. Your protein needs depend on your body size, activity level, diet and goals. Someone who strength-trains several times a week will have different needs from someone who is largely sedentary.
For active adults, a daily intake around 1.2 - 1.6 g of protein per kilogram of body weight is commonly used as a practical target when the goal is to support muscle and physical function.
Importantly, consistent intake matters more than precision and perfection. Don't think about protein as something you need to cram into one enormous shake at the end of the day. Try to make it part of your meals: a protein-rich breakfast, some protein at lunch and dinner, a protein shake after exercise or whenever you want to ensure your daily needs are covered.
A well-planned vegan diet can absolutely provide enough protein. Lentils, beans, chickpeas, tofu, tempeh, peas, nuts, seeds and whole grains can all contribute. The challenge lies in how much protein you get from a typical serving — and how easy it is to get enough without constantly thinking about it.
Plant foods generally provide less protein per calorie than many animal foods. So if you're eating a mostly plant-based diet and also trying to keep your meals relatively light, you may find yourself falling short without realizing it.
This is where a good plant protein powder can be useful, give you peace of mind and make sure that you get your daily protein needs met without extra complication.
If your goal is to support strength and muscle health, there are four essential factors to consider.
Your body uses amino acids to build and repair tissues, and nine of those amino acids are essential—we need to get them from our diet. Individual plant proteins have different amino acid profiles, which is why it is essential to combine several plant sources.
Complement takes this approach by combining five organic plant protein sources: yellow pea, pumpkin seed, sunflower seed, almond and chia seed. The result is a complete plant protein with a transparent formulation.
A protein powder doesn't need to provide your entire day's protein. It simply needs to make it easier to get there. Complement provides 15g of complete plant protein per serving, which you can add to a smoothie, breakfast, snack or recipe. That makes it particularly easy to use alongside the protein you're already getting from whole foods.
If you're going to use something regularly, you should be comfortable with what's in it. Complement's organic protein contains five real plant food protein ingredients, without sweeteners, fillers or artificial flavors. The ingredients and their ratios are disclosed, rather than hidden behind a proprietary blend.
A habit that feels good is more likely to stick. Complement’s vegan organic protein prides itself with its non-chalky texture. In its unflavored version, it is very versatile and can become part of the food you're already eating rather than turning every meal into a protein shake. Should you prefer a delicious flavour added to your breakfast or smoothie, Complement’s Vanilla and Chocolate options add just the right amount of flavour.
%RDA
Vegan Protein Checklist:
Although Complement has a lower protein content per serving than other vegan proteins such as Huel, Vega and Orgain, it offers the highest protein source variability (5 plant-based sources), the simplest and cleanest formulation (no extra sweeteners, additives, gums) and a list of fully organic ingredients.
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Huel Complete Protein |
Vega Essential Protein |
Orgain Organic Protein |
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Protein per serving |
15 g |
20 g |
25 g |
21 g |
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Protein sources |
5 plant proteins |
Pea, faba & hemp |
Pea |
Pea, brown rice & chia |
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Complete protein |
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Unflavored / unsweetened |
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Sweeteners |
|
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Stevia |
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Organic |
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Number of ingredients |
5 |
More extensive |
More extensive |
More extensive |
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Third-party testing |
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Both offer complete plant protein in an unflavored format, but they take different approaches. Huel provides more protein per serving, making it a stronger option if your main priority is protein concentration. Complement provides less protein per serving but uses a particularly simple five-ingredient blend of plant proteins and is organic. The choice comes down to whether you prioritise protein quantity and value or simplicity and formulation.
Vega Essential Protein provides significantly more protein per serving—25 g compared with Complement's 15 g—and is therefore more concentrated. Both are complete proteins, but Complement uses a blend of five plant protein sources, while Vega is primarily pea protein. Complement is also unflavored and organic, whereas Vega uses stevia and natural flavours. If you want a higher-protein shake, Vega may be more practical; if you want a simple protein that can be added to meals and recipes without sweetening them, Complement offers a different approach.
Both offer organic plant protein and unflavored/unsweetened options. Orgain provides 21 g of protein per serving, compared with 15 g in Complement, and uses a blend of pea, brown rice and chia proteins. Complement's formula is considerably simpler, with five ingredients and no sweeteners, flavours or gums. The choice therefore comes down less to whether one is “better” and more to whether you want more protein per serving or a simpler, more minimal formula.
The best vegan protein is ultimately the one that fits your diet, your goals and the way you actually eat. If your priority is getting the most protein possible in a single serving, a higher-protein formula such as Huel, Vega or Orgain may make more sense. If you want a simple, unflavored, clean, organic protein that you can add to smoothies, oats or meals without changing the taste or adding a long list of extra ingredients, Complement may be a better fit. What matters most is choosing a protein you enjoy, using it consistently, and making sure it complements an overall diet that provides enough protein, rather than expecting the powder itself to do all the work.
There's an important distinction here.
Protein supports muscle. It doesn't replace exercise.
If you want to maintain or build strength as you move through your 40s, resistance training is one of the most valuable things you can do. Protein provides the building blocks; strength training gives your muscles the reason to use them.
This becomes particularly relevant during perimenopause, when hormonal changes can make maintaining muscle and bone health more important. A combination of resistance training and good nutrition is a much stronger strategy than relying on either one alone.
As you move through your 40s and beyond, your body is still capable of building strength, recovering from exercise and supporting an active life. It just benefits from having the right raw materials to do that.
For people eating a vegan or predominantly plant-based diet, a good protein powder can make getting enough protein considerably easier. And for women moving through perimenopause, when changes in hormones can make muscle and bone health increasingly important, it can be one useful part of a broader approach to staying strong.
COMPLEMENT® Organic Unflavored Protein
30 Servings
COMPLEMENT® Chocolate Organic Protein
30 Servings
COMPLEMENT® Vanilla Organic Protein
30 Servings
COMPLEMENT® Organic Protein Sample Pack
2 single-serve packs of all 3 flavors: Chocolate, Vanilla, and Unflavored
COMPLEMENT® Unflavored Protein
90 Servings
The world’s cleanest, complete plant-based protein.
COMPLEMENT® Chocolate Organic Protein
90 Servings
The world’s cleanest, complete plant-based protein… plus chocolate!
COMPLEMENT® Vanilla Protein
90 Servings
The world’s cleanest, complete plant-based protein… plus vanilla!
COMPLEMENT® Protein Mix Pack
120 Servings
Complete plant protein to help build and repair lean muscle mass.*
COMPLEMENT Organic Protein is built from five real food ingredients: organic yellow pea, pumpkin seed, almond, sunflower seed, and chia seed protein, blended specifically to cover the amino acids that any single plant source misses on its own. Fifteen grams of complete protein per serving, with a simple, clean formula — no gums, no proprietary blend, no added sweeteners.
It comes in Vanilla, Chocolate, and Unflavored. The unflavored version mixes into shakes, oats, pancakes, or sauces without the chalky aftertaste that gives plant protein a bad name.
It is backed by a 100-day guarantee. Try it, and if it's not right for you, send it back, no questions asked.
“Complement Protein was designed with my family in mind. With no added junk, the five clean, real food ingredients provide an easy, balanced protein boost for any smoothie or baked good.”
— Matt Frazier
NYT Bestselling Author and COMPLEMENT® Co-Founder
Still not sure? Find answers to your questions here...
Not automatically. Protein needs don't suddenly change at 40, but maintaining muscle becomes increasingly important through midlife. For active adults, getting enough protein, alongside resistance training, can help support muscle mass and strength.
There is no single target for everyone. Needs depend on body weight, activity and goals. For active adults focused on maintaining or building muscle, around 1.2–1.6 g/kg of body weight per day is a useful range to consider.
Yes. A well-planned vegan diet can provide enough protein and essential amino acids to support muscle. Because plant proteins vary in amino-acid composition and digestibility, variety and sufficient total intake matter.
Some are, some aren't. A complete protein contains all nine essential amino acids. Complement combines five plant proteins—pea, pumpkin seed, almond, sunflower and chia—to provide a complete amino-acid profile.
Hormonal changes during perimenopause can affect muscle and body composition. Protein doesn't balance or prevent these hormonal changes, but adequate protein combined with resistance training can help support muscle health and strength.
No. You can get sufficient protein from foods such as tofu, tempeh, legumes, seitan, nuts and seeds. Protein powder is simply a convenient way to increase your intake when food alone isn't enough or isn't practical.
Compare protein per serving, amino-acid profile, protein sources, ingredients, sweeteners, testing. Also consider whether you'll actually enjoy using it regularly.
A quick comparison of unflavored/unsweetened versions where available:
If you want the most protein per serving, Huel, Vega or Orgain may be a better fit. If you want a simple, organic, unflavored protein with multiple plant sources and minimal ingredients, Complement may be the better choice.
If you want the most protein per serving, Huel, Vega or Orgain may be a better fit. If you want a simple, organic, unflavored protein with multiple plant sources and minimal ingredients, Complement may be the better choice.
The best protein is ultimately the one that meets your needs and fits easily into your diet.
We stand behind our products 100%. If you’re not happy with the results, taste, or experience, we’ll fix it.
You have a full 100 days after receiving your product to try it out and see if it’s the right fit for you.
And if you don’t love it within the first 100 days, we’ll issue a full refund. No questions asked. No fine print. That’s the COMPLEMENT® guarantee.
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*The statements on this website have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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