Tag: protein

For most of our lives, protein is just another thing on the plate.

Chicken has protein. Eggs have protein. Maybe you drink a protein shake if you work out. Otherwise, unless you’re particularly interested in nutrition, there isn’t much reason to think about it.

Then somewhere in your 40s, 50s or 60s, the conversation changes.

Suddenly everyone is talking about protein.

Eat more of it. Have it at breakfast. Eat it after you exercise. Don’t lose muscle while losing weight. Aim for some surprisingly large number of grams every day.

It can start to sound like we’ve all accidentally wandered into a bodybuilding forum.

But underneath some of the noise is a genuinely important change in how researchers think about protein as we get older.

Protein isn’t just about building bigger muscles.

It’s part of how we keep the muscle we already have.

And that’s where things get interesting.

Because your body is constantly breaking down and rebuilding proteins, including the proteins in your muscles. When you’re younger, that system tends to respond quite efficiently when you eat protein.

As we get older, the response can become a little less enthusiastic.

Researchers have a name for this: anabolic resistance.

The phrase sounds considerably more alarming than the idea itself.

Think of it this way.

At 25, you might knock softly on the door and your muscles hear you.

Later in life, you may need to knock a little louder.

That doesn’t mean your muscles have stopped responding. In fact, one of the more encouraging findings in recent research is that exercise appears to make them listen remarkably well.

A 2026 review looked at 46 studies involving 1,280 younger and older adults. Older muscle showed a somewhat weaker muscle-building response at rest and after eating. But after exercise, most of the studies found no significant age-related difference in that response.

Read that again, because it’s the part worth remembering:

Older muscle can still respond very well when you give it the right signal.

That changes the protein conversation completely.

The question isn’t simply, “Am I eating enough protein to avoid being deficient?”

A better question might be:

Am I giving the body I have now what it needs to stay strong?

The protein number you know may not mean what you think it means

For years, the number attached to protein has been 0.8 grams per kilogram of body weight per day.

That’s the Recommended Dietary Allowance, or RDA, for adults.

The important part is what that number actually represents.

It isn’t necessarily the perfect amount for preserving as much muscle and strength as possible as we get older. Think of it more as a baseline recommendation designed to cover basic protein needs for most healthy adults.

That distinction matters.

Researchers who specifically study protein and aging have argued that healthy adults over 65 may do better closer to 1.0 to 1.2 grams per kilogram per day, particularly when maintaining muscle and physical function is the goal.

That sounds like nutrition math, so let’s make it useful.

For someone who weighs about 150 pounds, 0.8 grams per kilogram works out to roughly 54 grams of protein a day.

At 1.2 grams per kilogram, it’s about 82 grams.

Same person.

Same body.

Nearly 30 extra grams of protein a day between those two targets.

The surprising part isn’t that some researchers think we may benefit from more protein as we get older.

It’s that you can technically be eating “enough” protein according to the standard recommendation and still be eating considerably less than the amounts being studied specifically for maintaining muscle later in life.

And plenty of people aren’t even reaching that lower number.

One large analysis looked at more than 8,000 adults age 55 and older living independently across several countries. About 1 in 5 weren’t getting even the standard 0.8 grams per kilogram per day.

But when researchers looked at the higher 1.2-gram level often discussed for healthy aging?

About 7 in 10 weren’t reaching it.

That doesn’t mean seven out of ten people are protein deficient. And it certainly doesn’t mean everyone should immediately start chasing the same protein target.

It tells us something more useful: there can be a surprisingly large gap between eating enough to meet the basic recommendation and eating the amount researchers are increasingly interested in when the goal is preserving muscle and function as we get older.

Your size matters. Your activity matters. Your overall diet matters. Certain medical conditions, particularly kidney disease, can change the conversation considerably.

But for a healthy person entering the decades when keeping muscle becomes increasingly valuable, protein probably deserves a little more attention than whatever happens to land on the dinner plate.

Breakfast may be where the problem is hiding

If you asked most people which meal contains the most protein, dinner would probably win by a landslide.

That’s exactly what researchers tend to find.

We eat eggs occasionally, maybe yogurt, perhaps some peanut butter in the morning. Lunch can go either way. Then dinner arrives with the chicken, fish, steak or other obvious protein sitting in the middle of the plate.

For decades, that pattern may not have seemed particularly important.

But once preserving muscle becomes part of the goal, researchers have started asking a different question:

Does it matter when we eat our protein, not just how much we eat by the end of the day?

A 2025 analysis looked at 814 adults over age 55 and found the same pattern across every protein-intake group they studied:

Breakfast contained the least protein. Dinner contained the most.

And this is where a normal-looking day can be surprisingly deceptive.

Imagine breakfast is coffee and toast. Lunch is a salad with a little chicken. Dinner is salmon with vegetables.

Nothing about that sounds like a particularly poor diet.

But most of the day has passed before a substantial amount of protein shows up.

Researchers are still working out exactly how important protein distribution is. Some studies suggest older adults may benefit from spreading meaningful amounts of protein across meals rather than saving most of it for dinner. Other studies haven’t found a clear advantage when total daily protein is already adequate.

So we aren’t going to turn this into another wellness rule that says everyone must eat exactly 30 grams of protein at 8:03 every morning.

The useful takeaway is much simpler:

Before worrying about perfect protein timing, take a look at breakfast.

If breakfast routinely contains almost no protein, it may be the easiest place in your entire diet to make a meaningful change.

That could mean eggs. Greek yogurt. Cottage cheese. A higher-protein smoothie. Leftovers from dinner. Tofu. A protein-rich breakfast you actually enjoy.

There is no requirement that breakfast look like breakfast.

And for someone who has spent years trying to make breakfast as small as possible, that may be the bigger mindset change:

Instead of asking, “How little can I eat this morning?”

it may be more useful to ask,

“What does my body need me to accomplish with this meal?”

More protein isn’t automatically better

Once people hear that protein becomes more important with age, the natural response is predictable:

Fine. More protein.

But nutrition rarely rewards us for turning a useful idea into a competition.

There’s a point at which adding another scoop of protein powder isn’t necessarily accomplishing anything meaningful. Your body has other nutritional needs, and protein is only one part of the equation.

The goal isn’t to eat the largest amount of protein you can tolerate.

It’s to eat enough protein, consistently, while giving your muscles a reason to use it.

That second part matters.

Protein and resistance training work together. One supplies the building materials. The other gives your body a reason to use those materials to maintain and build muscle.

Think about renovating a house.

You can have lumber, tile and drywall stacked in the driveway, but without a construction crew showing up, you haven’t actually remodeled anything.

Protein is the material.

Strength training is the work order.

And this is where the research becomes surprisingly encouraging.

Remember that age-related “anabolic resistance” we talked about earlier? Older muscle may not respond quite as strongly to protein alone.

Exercise changes the conversation.

That 2026 review we mentioned earlier found that although some age-related differences appeared when researchers looked at muscle protein synthesis at rest or after eating, most studies looking at the response after exercise found no significant difference between younger and older adults.

In other words, your muscles didn’t get the memo that they were supposed to retire.

They can still adapt.

They can still become stronger.

They can still respond when you challenge them.

Protein matters because it helps support that process.

But perhaps the more important message is this:

Getting older doesn’t make muscle-building pointless. It makes giving your muscles the right signals more important.

That is a very different way to think about aging.

Protein gets even more important when you’re trying to lose weight

For years, weight loss was treated mostly as a math problem.

Eat fewer calories. Lose weight. Celebrate when the number on the scale goes down.

But the scale has one fairly significant flaw:

It doesn’t tell you what you lost.

When we lose weight, the goal is usually to lose body fat. But weight loss can also include water and lean tissue, including muscle.

That matters more when muscle is something we’re already working harder to preserve.

And it becomes especially relevant now that medications such as semaglutide and tirzepatide are helping people lose amounts of weight that previously would have been difficult to achieve without bariatric surgery.

Losing 30, 50 or 70 pounds can produce enormous health benefits for someone who needs to lose it.

But there’s another question worth asking:

What are you taking with you on the way down?

If a smaller body also contains substantially less muscle, the number on the scale doesn’t tell the whole story.

This is one reason resistance training and adequate protein deserve a place in the weight-loss conversation, particularly in midlife and beyond.

Research in older adults trying to lose weight has found that calorie restriction by itself can reduce lean tissue along with fat. Adding exercise, particularly resistance exercise, can help preserve more of that muscle.

That changes what a successful weight-loss plan looks like.

Maybe the goal isn’t simply:

Lose as much weight as possible.

Maybe it’s:

Lose the weight you want to lose while giving your body every reasonable reason to keep the muscle you want to keep.

That distinction may not show up clearly on the bathroom scale.

Twenty years from now, it could matter considerably more.

You probably don’t need to turn your life into a protein spreadsheet

This is where good nutrition advice can become exhausting.

Once you start paying attention to protein, suddenly there are targets, grams per kilogram, grams per meal, protein quality, amino acids and optimal timing.

You can absolutely track all of that if you enjoy it.

Most people probably don’t need to.

A much easier starting point is to look at a normal day and ask three questions:

Where is my protein coming from?

Is there a meal where it’s basically missing?

Am I eating enough overall to support the muscle I’m trying to keep?

For a lot of people, the answer becomes obvious pretty quickly.

Breakfast might need some help.

Lunch might need to become more than vegetables with a decorative amount of chicken.

Dinner may already be doing plenty of the work.

And snacks can either contribute something useful or simply be snacks. Not every bite of food needs a nutritional job description.

There’s also no prize for getting all of your protein from the most virtuous-looking foods.

Eggs, dairy, fish, poultry, meat, soy, beans, lentils and other foods can all contribute. Protein powders can be useful too, particularly when appetite is low or getting enough from food is difficult.

The point isn’t to build your entire diet around protein.

It’s to stop treating it as something that will automatically take care of itself.

Because by this stage of life, we know what we’re trying to protect.

Not just a number on the scale.

Strength. Capability. Independence. The ability to keep doing things.

Protein is one tool for helping us hold onto those things.

And fortunately, it’s a fairly doable one.

THE SEPTEMBER TAKE

Protein after 40 isn’t about turning every meal into a fitness project or eating like you’re training for a bodybuilding competition.

It’s about recognizing that something we barely had to think about when we were younger may deserve more attention now.

The standard protein recommendation and the amounts being studied for preserving muscle later in life aren’t necessarily the same. Many adults aren’t reaching even the lower number. And while aging muscle may become somewhat less responsive to protein alone, exercise appears to be a remarkably powerful way to get its attention again.

That last part is the one we’d remember.

Your body is still capable of adapting.

You’re not trying to recreate the body you had at 25. You’re giving the body you have now what it needs to remain strong, useful and capable for as long as possible.

A little more protein may be part of that.

Giving your muscles a reason to use it may be the even bigger part.

The goal isn’t more protein. It’s more capable years.

There’s a tendency to make every conversation about aging sound like a list of things we’re slowly losing.

Muscle. Bone. Hormones. Energy. Recovery.

All true changes worth understanding.

But knowing what changes gives us something our parents and grandparents often didn’t have: the opportunity to respond earlier.

We don’t have to wait until strength is noticeably disappearing to start protecting it. We don’t have to wait until getting out of a chair feels harder, carrying a suitcase becomes a problem or an injury exposes how much muscle we’ve lost.

We can intervene while we still feel good.

That’s what makes this conversation hopeful rather than depressing.

Protein isn’t interesting because protein itself is exciting.

It’s interesting because muscle is one of the things we have some influence over.

We can challenge it.

We can feed it.

We can give it time to recover.

And we can keep doing those things well into later life.

So maybe the shift after 40 isn’t that we suddenly need to obsess over protein.

It’s that we finally have a better reason to understand what it’s doing.

Because the real goal was never 82 grams.

The goal is being 70, 80 or 90 and still having plans that require a body capable of carrying them out.

Sources & Further Reading

Bauer J., et al. 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, 2013.
An expert review of protein needs with age, including why healthy adults over 65 may benefit from protein intake above the standard adult recommendation.

Hengeveld L.M., et al. Prevalence of protein intake below recommended in community-dwelling older adults: a meta-analysis across cohorts from the PROMISS consortium. Journal of Cachexia, Sarcopenia and Muscle, 2020.
An analysis of more than 8,000 adults age 55 and older that found about one in five consumed less than 0.8 grams of protein per kilogram per day, while roughly seven in ten consumed less than 1.2 grams per kilogram.

Kristiansen J.B., Vissing K., Nielsen J.L. Age-related anabolic resistance and post-absorptive muscle protein synthesis: integrative evidence from a systematic review and meta-analysis. Frontiers in Physiology, 2026.
A review of 46 studies examining how muscle protein synthesis changes with age and why exercise may help older muscle maintain a strong response.

Koopmans L., et al. Dietary protein intake, protein sources & distribution patterns in community-dwelling older adults: A harmonized analysis of eight studies. Clinical Nutrition, 2025.
An analysis of 814 adults over 55 that found protein intake was consistently lowest at breakfast and highest at dinner, helping explain why breakfast may be an overlooked opportunity.

Buskard A.N.L., Petrella R.J. Resistance Training and Weight Loss in Older Adults: A Scoping Review. Sports Medicine – Open, 2023.
A review examining resistance training, weight loss and body composition in older adults, including why changes in muscle and fat can tell us more than the number on the scale alone.