protein intake: How much and why is it important?

As we get older, maintaining muscle mass becomes more challenging — but also more important than ever. For anyone over 40, especially those engaged in regular exercise and strength training, understanding the role of protein in muscle health is key to achieving and sustaining results.

Why Muscle Mass Matters With Age

• Natural Muscle Loss: After the age of 30, we naturally lose muscle mass at a rate of about 3–8% per decade. This process, known as sarcopenia, accelerates after 60.

• Impact on Health: Reduced muscle mass affects strength, mobility, metabolism, and overall quality of life. It can increase the risk of falls, injuries, and chronic conditions like type 2 diabetes.

• Strength Training is Essential: Regular resistance training is proven to slow or even reverse age-related muscle loss, but nutrition — especially protein intake — plays an equally crucial role.

The Role of Protein in Muscle Maintenance

• Building Blocks: Protein provides the amino acids your body needs to repair and build muscle tissue after exercise.

• Muscle Protein Synthesis: After strength training, your muscles undergo a process of repair and growth, which relies heavily on adequate protein intake.

• Preventing Muscle Breakdown: Sufficient protein helps prevent the breakdown of existing muscle, supporting long-term strength and function.

Protein Intake Guidelines for Active Adults

For those regularly exercising, particularly with strength training, the standard protein recommendation (0.8g per kg of body weight per day) may not be enough.

Current evidence-based guidelines suggest:

• Active Adults (especially 40+):
  Aim for 1.2–2.0 grams of protein per kilogram of body weight per day.

  • For a 70kg person, that’s 84–140g of protein daily.

• Per Meal:
  Distribute protein intake evenly across meals—target around 25–40g of high-quality protein per meal for optimal muscle protein synthesis.

• After Training:
  Consuming protein within 1–2 hours post-workout can further support muscle recovery and growth.

High-Quality Protein Sources

• Animal-Based: Lean meats (chicken, turkey, beef), fish, eggs, dairy (Greek yoghurt, cottage cheese)

• Plant-Based: Legumes (lentils, chickpeas), tofu, tempeh, edamame, quinoa, nuts and seeds

Practical Tips for Meeting Protein Needs

• Plan Meals: Include a source of protein at every meal and snack.

• Prep Ahead: Cook extra portions of lean meat, eggs, or legumes for easy additions to salads and wraps.

• Supplement if Needed: Whey or plant-based protein powders can help fill gaps, especially after training.

Final Thoughts

Maintaining muscle mass is about more than just lifting weights. As we age, prioritizing protein intake becomes essential for maximising the benefits of your training, preserving strength, and supporting long-term health and independence.

If you’re unsure about your individual needs or how to structure your nutrition around your training, our degree-qualified trainers at Evexia Wellbeing can provide personalised guidance as part of your program.

Interested in optimising your nutrition and training?
Contact us at team@evexiawellbeing.com or visit us at 1/27 Dale Street, Brookvale to book your assessment.