Why Protein Matters More Than Ever After 40

Karen and I hit our mid-40s and decided to shake things up. We took on bodybuilding—not to compete (saving that for 50), but to stay strong and healthy and maybe even reverse a little of what time tends to take away. Our journey has been full of discoveries, but the one thing that’s remained consistent for our health is protein. What surprised us was how much more important it is for us now, and how ensuring we get enough has greatly benefited our health.

So, here’s the first in a five-part series we are doing on protein, aimed at those of us over 40 (and nearly fifty) who want to optimize our health and

Who Needs Protein More: A 22-Year-Old Athlete or a 45-Year-Old Active Adult?

If you ask the average person who needs more protein—a 22-year-old athlete or a 45-year-old who works out a few times a week—they might assume the younger athlete. After all, they lift heavier, run faster, and push their bodies more. Think of high school boys eating multiple burgers and protein shakes with little regard for anything but protein. Do the 40+ folks playing pickball, hiking, or shooting hoops with their kids need as much protein?

The short answer is yes. And if you’re lifting weights 5-6 days a week and going on 3-day outrigger trips. Just don’t rely on hamburgers. While all age groups need protein, their reasons are changing. Judging by meals with friends and menus, no one is getting the protein they need. We’ll hit how much in an upcoming post.

The 22-Year-Old Athlete: Building and Repairing

At 22, your body is a machine, capable of incredible feats of strength and endurance, if you choose to, at least. You can also sit around and do nothing in your 20s and have plenty of time to fix any health issues. When you work out, your muscles break down, and protein helps them grow back stronger and bigger. It’s all about growth and recovery and a young person’s metabolism.

The Over 45 Active Adult: Preserving and Protecting

Fast forward 20 years, and things start to change. Even if you are active, the game isn’t just about building muscle; mostly, it’s about preserving what you’ve got and protecting against the natural muscle loss that starts in our 40s. This is called sarcopenia, and it’s as inevitable. But you can fight it off while building muscle with resistance training and – you guessed it – protein.

Why Does Muscle Even Matter? Muscle Saves Lives.

We keep talking about muscle. Why does muscle matter? Think of muscle as the currency of health. It plays a significant role in keeping us healthy. Being strong at any age allows us to continue being active, improves our metabolism, and strengthens our joints and bones.

Muscles also help manage blood sugar levels, boost our immune system, and improve mental health by reducing depression and stimulating brain activity. Maintaining muscle mass can help us live longer, recover faster from injuries, avoid falls, and allow the elderly to stay independent. Maintaining muscle is essential for overall well-being, just like money is vital to meeting our daily needs.

Now that you know the benefits of muscle, you can piece together that getting enough protein is essential.

You Need More Protein Than Ever – The Science Backs It Up

As we get older, maintaining muscle mass becomes more challenging. We know that sarcopenia is robbing our muscles, and getting them back’ll take more protein. Studies show that older adults need more protein than younger people to stay strong and healthy (Deutz et al., 2014)

As we age, our bodies don’t absorb protein as efficiently, so we might need to eat more or choose high-quality, easily digestible protein sources (Bauer et al., 2013). You could have guessed, but recovery from exercise also takes longer as we age, meaning that post-workout protein becomes even more critical (Dreyer et al., 2008).

Finally, let’s not forget that our metabolism slows as we age. This means we must adjust our diet accordingly, but cutting calories shouldn’t mean cutting protein. Keeping our protein intake up can help us maintain muscle mass and stay lean, even as our calorie needs decrease. So that’s the less fun part. While you need more protein, you must avoid saturated fats and simple carbs. So when it comes down to it, eating like bodybuilders, lean meats and fish, complex carbs and healthy fats is the way to go.

What’s Next?

In the next part of this series, we’ll discuss what makes a protein “complete” and why that matters. But for now, here’s the takeaway: if you’re over 40, ensure you’re getting enough protein. Somewhere between 0.5 .5gm- 1g per pound of body fat, depending on your activity level and goals. It’s not just about feeling strong today—it’s about staying strong for all the tomorrows ahead.

Stay tuned because there’s more to come on this journey. Protein is just the beginning, but it is a powerful place to start.