If you’ve been wondering why getting up from the floor now comes with a sound effect, welcome to midlife. Muscle mass naturally starts to decline around your 40s, but don’t panic. This isn’t about resigning yourself to weakness. It’s about adding protein power to your toolkit so you can stay strong, energized, and active for the decades ahead.
No, you don’t need to chug chalky shakes or live on chicken breasts. But you do need to pay more attention to protein because your body needs more of it now than it did in your 20s to keep your muscles and metabolism humming.
Why Protein Matters More Now
After age 30, we start to lose 3–8% of muscle mass per decade, with the rate accelerating after age 60¹. This gradual loss, called sarcopenia, can affect strength, balance, and even metabolic health². Adequate protein intake helps preserve muscle mass, making everyday activities (from carrying groceries to climbing stairs) easier and reducing injury risk.
Protein Supports Metabolism and Healthy Aging
Muscle is metabolically active tissue, and maintaining it supports a healthy metabolism as you age³. Higher protein intake is associated with better physical function, improved bone health, and lower risk of frailty in midlife and older adults⁴.
In other words, protein isn’t just for bodybuilders. It’s for you if you want to maintain your independence, energy, and vitality.
How Much Protein Do You Actually Need?
Research suggests that adults over 40 may benefit from 1.0–1.2 grams of protein per kilogram of body weight per day to support muscle health, which is higher than the standard minimum⁵. This means if you weigh 150 pounds (68 kg), your goal might be around 68–82 grams of protein daily.
Don’t worry, you don’t need to weigh every piece of food. Small changes, like adding a source of protein to each meal and snack, can help you meet your needs without stress.
Easy Ways to Boost Protein Without Overwhelm
✅ Include protein in every meal – eggs, Greek yogurt, beans, tofu, cottage cheese, chicken, or fish.
✅ Snack smart – nuts, hummus, protein-rich smoothies, or cheese.
✅ Plant-based counts too – lentils, chickpeas, tempeh, edamame, and quinoa are great options.
✅ Balance it out – pair protein with healthy fats and fiber to stay full and energized.
It’s Not About Perfection
You don’t need to eat like a competitive athlete. It’s about gently increasing your protein to support your goals, whether it’s feeling stronger during workouts, keeping up with grandkids, or simply getting off the couch with less groaning.
Your body is worth nourishing well in this season, and protein is one of the simplest, research-backed tools you can add to your graceful aging journey.
References
¹ Frontera, W. R., & Ochala, J. (2023). Skeletal muscle: a brief review of structure and function. Calcified Tissue International, 112(6), 674-685. https://doi.org/10.1007/s00223-023-01062-7
² Landi, F., Calvani, R., Tosato, M., Martone, A. M., Ortolani, E., Savera, G., … & Marzetti, E. (2018). Sarcopenia: an overview on current definitions, diagnosis and treatment. Current Protein and Peptide Science, 19(7), 633-638. https://doi.org/10.2174/1389203719666180330165205
³ Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., … & Singer, P. (2019). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 38(1), 10-30. https://doi.org/10.1016/j.clnu.2018.01.004
⁴ Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., … & Johnstone, A. M. (2018). Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360
⁵ Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., … & Boirie, Y. (2023). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 24(3), 321-330. https://doi.org/10.1016/j.jamda.2022.11.002
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