Most people think their protein requirements by age decrease, but in reality, they actually need more. If you’re over 40 and struggling with muscle loss, energy dips, or a slower metabolism, this protein prescription is for you!
In this blog, we’re going to break down the science of protein needs and show you exactly how to optimize your recommended protein intake to stay strong, lean, and energized for years to come.
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Why Do We Need More Protein as We Age?
As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. The current RDA (Recommended Daily Allowance) is only 0.8g per kilogram of body weight, which is just enough to prevent deficiency—not nearly enough for muscle maintenance, let alone optimal health.
Research suggests that anywhere from 1.6 to 2.2g per kilogram per day is more ideal for muscle retention and metabolic function, especially with resistance training.
The Science of Protein Synthesis and Aging
As we age, our ability to stimulate muscle protein synthesis declines. To combat this, older adults need at least 25 to 30g of protein per meal, with at least 2.5 to 2.8g of leucine (one of the key amino acids) to maximize muscle protein synthesis.
Simply put: We need more protein, more often, in evenly distributed meals throughout the day.
Benefits of Protein Beyond Muscle
There are countless benefits of protein, but here are a few key ones:
- Metabolism & Fat Loss – Higher protein intake boosts thermogenesis, keeping your metabolism active.
- Bone Health & Strength – Supports bone density and reduces the risk of osteoporosis.
- Hormone Regulation – Essential for balancing estrogen, testosterone, and insulin, especially during perimenopause and aging.
- Brain Function, Mood & Sleep – Regulates neurotransmitters like serotonin, dopamine, and GABA, which impact mood and sleep quality.
If you’re dealing with fatigue, cravings, poor sleep, or stubborn belly fat, your protein intake might be the missing link!
How to Optimize Your Protein Intake
Here are some actionable strategies to maximize your protein intake:
1. Distribute Protein Intake Evenly Throughout the Day
Aim for 30 to 40g of protein per meal, every 3 to 4 hours to support sustained muscle growth and metabolism. Prioritizing higher protein intake in the morning and at night can be especially valuable.
2. Choose High-Quality Protein Sources
- Animal Proteins (eggs, Greek yogurt, chicken, fish, beef, whey) are complete proteins and high in leucine.
- Plant Proteins (lentils, quinoa, tofu, beans) are incomplete proteins, so they need to be combined strategically to form a complete amino acid profile.
3. Start Strong with a High-Protein Breakfast
Kickstart your metabolism and prevent midday crashes with:
- Greek yogurt, nuts, and berries
- Eggs and avocado
- A protein smoothie
4. Post-Workout Nutrition
To fuel muscle growth, aim for at least 30g of protein post-workout, ideally within 30 minutes to an hour after exercise for optimal muscle repair and strength gains.
5. Consider Pre-Sleep Protein
Consuming 30 to 40g of casein protein (found in dairy) before bed can support overnight muscle recovery and improve metabolism.
Animal vs. Plant Protein: What You Need to Know
Both animal and plant proteins can meet your protein requirements by age, but here’s what you need to know:
- Animal proteins provide all essential amino acids, more leucine, and a better protein-to-carb ratio.
- Plant proteins require careful pairing (e.g., lentils + rice) and often come with more carbs but offer fiber and phytonutrients.
If you’re plant-based, combine your proteins strategically to ensure a complete amino acid profile.
Final Takeaway: Prioritize Protein for Longevity
If you want to thrive in your 40s, 50s, and beyond, protein is non-negotiable. A higher intake supports muscle, metabolism, hormones, and overall longevity. Prioritizing protein at every meal can also reduce cravings, improve satiety, and help you feel your best.
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