Why Protein Matters?
- livingright26
- 2 days ago
- 3 min read
Why Protein Matters—Especially As You Age
Protein isn’t just for bodybuilders or gym junkies—it’s a foundational building block of life. From your hair to your hormones, your bones to your immune system, protein plays a vital role in keeping your body functioning, strong, and resilient. And the older we get, the more we need to pay attention to it.
Let’s break down why protein matters, the different types of protein, and what to consider as you age.
Why Protein Matters at Every Age—But Especially as You Get Older
In your 20s and 30s, your body is still relatively efficient at maintaining muscle mass and recovering from stress. But once you hit your 40s, 50s, and beyond, your muscle protein synthesis starts to slow down. That means your body becomes less efficient at building and maintaining muscle—even if your activity level stays the same.
Enter sarcopenia, the age-related loss of muscle mass and strength. It’s one of the major reasons people lose mobility, strength, and independence as they age. But here’s the good news: adequate protein intake can significantly slow that decline and help you stay stronger, longer.
Other benefits of eating enough protein as you age include:
Supporting a healthy metabolism
Maintaining hormone balance
Supporting skin, hair, and nail health
Boosting immune function
Aiding recovery and reducing injury risk
Types of Protein: Pros & Cons
1. Animal-Based Proteins
Examples: Beef, chicken, turkey, eggs, fish, dairy, bone broth, and organ meats.
Pros:
Complete proteins (contain all 9 essential amino acids)
High in bioavailability (easy for your body to absorb and use)
Rich in nutrients like iron, B12, zinc, and creatine
Cons:
Quality matters—a lot. Factory-farmed meats can contain antibiotics, hormones, and poor omega-6 to omega-3 ratios.
Some people may struggle with digestion or ethical concerns.
Best choices: Grass-fed beef, pasture-raised eggs and poultry, wild-caught fish, raw or low-processed dairy.
2. Plant-Based Proteins
Examples: Lentils, beans, quinoa, nuts, seeds, tofu, tempeh, chickpeas.
Pros:
Great fiber content
Lower in saturated fat
Contain beneficial plant compounds and antioxidants
Cons:
Most are incomplete proteins (missing one or more essential amino acids)
Lower bioavailability than animal proteins
Can be harder to meet protein needs without large portions or combining foods
Best strategy: Combine plant proteins (like rice and beans) to create a complete amino acid profile, and consider supplementation if needed.
3. Protein Powders & Supplements
Examples: Whey, casein, collagen, pea, rice, hemp, soy protein powders
Pros:
Convenient and quick to digest
Great for post-workout recovery or increasing protein intake without much prep
Cons:
Can be heavily processed
Many contain added sugars, artificial flavors, or poor-quality fillers
Best choices: Look for grass-fed, non-GMO, clean-label options. Whey isolate, collagen peptides, or a high-quality plant blend are solid options depending on your dietary needs.
How Much Protein Do You Actually Need?
While the official RDA is about 0.8 grams of protein per kilogram of body weight, that’s a minimum for survival—not optimal health.
For active adults or those over 40, many experts recommend:
1.2–2.0 grams of protein per kg of body weight
Or roughly 0.6–1.0 grams per pound of body weight
So if you weigh 150 pounds, aiming for 90–120 grams of protein per day is a good range to support muscle maintenance, repair, and overall vitality.
Final Thoughts: Protein is Power—At Any Age
Prioritizing protein isn’t about “going on a diet”—it’s about supporting your energy, strength, metabolism, and longevity. As you age, staying active and protein-fed can be the difference between thriving and merely surviving.
Whether it’s grass-fed steak, a well-balanced lentil curry, or a scoop of clean protein powder in your smoothie—protein is the foundation. Build on it.
The protein I exclusively use
Comments