🧠 Why You Need More Protein as You Age (Not Less)

Most people over 40 are under-eating the one nutrient that protects their muscle, metabolism, and longevity. Here’s what to fix.

f you’re over 40, you’ve probably heard the advice to “eat lighter” or “watch your protein.” That’s backward.
As you age, your muscle mass starts to decline, and so does your ability to absorb and utilize protein efficiently. That means you actually need more protein, not less — if you want to keep your strength, independence, and energy.
In this post, I’ll break down exactly why protein matters more as you age, what most people get wrong, and how to build it into your daily routine without tracking every bite.

You’re Losing Muscle — Even If You Don’t Feel It Yet

Starting in your 30s and accelerating after 50, your body naturally loses muscle tissue in a process called sarcopenia. Without resistance training and enough protein, this leads to:

• Lower metabolism
  
• Joint pain and weakness
  
• Poor recovery from workouts
  
• Increased risk of falls, injuries, and bone loss

Muscle isn’t just about aesthetics — it’s a key driver of longevity and healthspan.

Why Protein Needs Go Up After 40

Your body becomes less efficient at using protein the older you get. This means:

• You need more protein per meal to trigger muscle protein synthesis
  
• You need to spread your intake across the day — not just one big dinner
  
• You need high-quality, complete proteins (animal sources are best here)

🔹 The RDA (0.8g/kg) is the minimum to survive — not to thrive.
🔹 Most research recommends 1.2–1.6g per kg of body weight per day for active older adults.

The Most Common Mistakes

• Eating too little protein overall
  
• Skipping it at breakfast
  
• Relying on “healthy” plant-based snacks that don’t meet amino acid needs
  
• Overemphasizing carbs for energy and “mood” at the expense of muscle retention

 What I Do Personally

In my 60s, I don’t obsess over grams — I anchor my day with high-quality protein at every meal, starting with my coffee.

• Morning stack: Collagen + creatine + salt in coffee
  
• Post-movement: Whole protein shake (like Steak Shake)
  
• Meals: Eggs, fish, beef, and occasional Greek yogurt or cottage cheese

I aim for at least 30g of protein per meal, and I don’t skip meals. (try not to at least, if do consume protein bar or shake).

Quick Tips to Start Today

• 🥩 Eat 30–40g of protein within 2 hours of waking
• 🧃 Don’t rely on bars and “protein snacks” — focus on real food
• 💊 Add collagen + creatine to your morning drink (optional but helpful)
• 🧂 Pair protein with hydration — muscle is 75% water
• 🧠 Remember: Muscle is your retirement plan.

f you’re trying to stay strong, lean, and focused after 50 — start by fixing your protein intake.
That’s why I created The Protein Paradox, a free PDF that breaks this all down with sample meals and clear targets by weight.

👉 [Grab the guide here.]
Built Different. Built Daily.™