Protein As We Age

As we age muscle loss can start earlier than most people think, making protein and strength habits more important every year. Staying proactive now can make a major difference in how strong, mobile, and independent you feel later in life!

What Happens as We Age & Why Protein Matters

• Muscle Decline Could Start in Your 30s: Many people lose an average of 4–6 lbs of muscle per decade without action.

• Protein Preserves Strength: Maintaining muscle, mobility, and independence are all impacted by your protein levels.

• Supports Whole-Body Health: Protein aids with immunity, bone health, and injury recovery.

• Higher Fall Risk Over Time: Weaker balance, more falls, and slower recovery are all reasons why protein intake should be considered.

Are You Getting Enough & How to Get It In

• Many Fall Short: About half of adults 50+ don’t meet protein needs.

• Use a Simple Formula: Body weight ÷ 2 + 40-50g = daily target.

• Daily Number is What Counts: This works whether you eat 2–3 meals or spread it out.

• Pair with Strength Work: Protein works best with resistance training.

• Keep It Consistent: Mix protein sources (animal + plant) and aim to hit your target most days.

Building consistent protein habits today is one of the simplest ways to protect your strength, health, and quality of life as you age. Consider the following ideas as easy ways in incorporate more protein into your diet.

High Protein Foods

• Meat: an excellent source of protein with 25-30 grams of protein in a single 3-ounce serving. Lean meats such as chicken, turkey breast, and fish are highest in protein.

  • As a vegetarian/vegan substitute, tofu is high in protein as well!

• Eggs: 12 grams of protein in a serving of two eggs!

• Plain Greek yogurt: 15-20 grams of protein per serving and while its delicious on its own, it can also be used as a dairy substitute in many baked goods or treats such as pancakes, mouse, scones, etc.

• Lentils: 18 grams of protein per 1-cup cooked serving.