Lately, it feels like everyone is talking about protein. If you’re in your 30s, 40s, or beyond, you’ve probably heard it over and over: “Get more protein!” But why? What’s really going on?
Here’s the short answer: as we age, our bodies naturally lose muscle. That’s just part of the process. So starting in your 30s and continuing through life, it becomes more important to get enough protein to help maintain that muscle.
But that’s not the only reason protein matters.
When Do You Need Even More Protein?
1. Aging:
Like we said, aging leads to muscle loss. Protein helps slow that process.
2. Weight Training:
If you’re lifting weights (which is great to do at any age, but especially as you get older), your muscles need protein to repair and grow. When you work out, you’re creating tiny tears in your muscle fibers. Protein is what helps rebuild them—stronger than before.
3. Weight Loss Medications:
If you’re using weight loss injections (like GLP-1s), protein becomes even more important. These medications help you lose weight, but without enough protein, you risk losing muscle instead of fat. Protein helps preserve that muscle.
If any one of these things applies to you, you need more protein. If all three apply? Then you really need more.
What Does Protein Actually Do?
- For aging: Helps preserve the muscle you’ve got.
- For workouts: Repairs and rebuilds muscles after strength training.
- For appetite and weight control: Keeps you fuller longer than carbs do.
Carbs are great for quick energy—but they burn off fast. Protein sticks around longer and helps prevent overeating. Plus, it doesn’t spike your blood sugar like carbs can.
So… How Much Protein Do You Need?
It depends on your body, your goals, and your lifestyle. A registered dietitian can help you figure out exactly what you need. (There’s a link at the top of my page if you want to talk with me or someone from Nourish.)
But here are a few general guidelines:
1. The “Plate Method”:
Fill about a quarter of your plate with high-quality protein at each meal.
- Breakfast: Eggs, Greek yogurt
- Lunch: Turkey, chicken, chickpeas
- Dinner: Fish, tofu, steak
2. The 30-gram Rule:
Aim for around 30 grams of protein per meal—breakfast, lunch, and dinner.
3. The High-Need Formula:
If you have a high protein need (say, you’re working out a lot or on weight loss meds), try this:
👉 1 gram of protein per pound of your ideal body weight.
So if your ideal weight is 120 lbs, aim for 120 grams of protein daily. You can break that up however you want—30-40 grams per meal, with snacks to fill the gaps.
A Simple Approach
Get personalized guidance, a registered dietitian can calculate protein goals that fit you perfectly, taking into account your body, your lifestyle, your medical history and can also help you learn how to include all this protein in easy, sustainable ways!