
When it comes to nutrition, one macronutrient that gets a lot of attention is protein—and for good reason! Protein plays a critical role in everything from muscle repair and immune function to hormone production. But how much protein should you actually be eating? And does that change as we get older? Based on recent scientific literature, let’s dive into why protein is so important, especially for those over 50, and how to tailor your intake to fit your goals—whether that’s athletic performance, muscle growth, or weight loss.
Why Protein Matters—For Everyone
Protein is essential for building and repairing tissues, producing enzymes, and supporting overall bodily functions. Whether you’re an athlete pushing your limits, someone looking to maintain muscle as you age, or you’re aiming for weight loss, the right amount of protein can make all the difference. It’s not just for bodybuilders—protein supports everyone, and its importance only grows as we age.
As we get older, muscle loss (called sarcopenia) becomes a bigger risk, and maintaining an adequate protein intake helps combat this natural decline. The recommended daily protein intake for healthy adults is about 0.54–0.73 grams of protein per pound of body weight, depending on your activity level. But for individuals over 50, those numbers often need to be increased, closer to 0.68–0.9 grams per pound, to help maintain muscle mass, support metabolic health, and keep strength and mobility in check.
Tailoring Protein to Your Goals
Different goals require different amounts of protein. Here’s how to break it down:
- For general health: Aim for around 0.54–0.73 grams of protein per pound of body weight. This range ensures you’re getting enough to support your body’s daily needs.
- For muscle growth and athletic performance: To build muscle and improve recovery, your protein intake should be higher—closer to 0.68–0.9 grams of protein per pound. And no, you don’t need to be a bodybuilder for this to apply! Whether you’re lifting weights, training for a race, or just trying to stay active, this range can support those efforts.
- For weight loss: Protein is your best friend during weight loss because it helps preserve lean muscle tissue and keeps you feeling fuller for longer. Aim for the higher end of the general range, about 0.73–0.9 grams per pound, especially if you’re cutting calories.
Is That Food Really “High-Protein”?
A simple way to assess whether a food is high in protein: for every gram of protein, there should be 10 calories or less. For example, if a food contains 30 grams of protein, it should ideally have 300 calories or less. If it has significantly more than that, the food may not be as protein-dense as you think, and the balance might not be quite right.
Protein Needs After 50
As we get older, our ability to efficiently process protein decreases, which is why those over 50 should aim for the higher end of the protein recommendations. Maintaining muscle becomes even more crucial to prevent falls, maintain mobility, and keep up with daily activities. Plus, higher protein intake can help regulate blood sugar and aid in weight management—important factors as metabolism naturally slows down with age.
Putting It Into Practice
Making sure you hit your protein goals doesn’t have to be complicated. Here are a few tips:
- Spread your protein intake throughout the day. Instead of having one protein-heavy meal, aim for moderate amounts with each meal.
- Include a high-protein food with every meal. Lean meats, eggs, dairy, legumes, and plant-based protein options like tofu or tempeh are all great choices.
- Snack smart. In general we recommend pairing these protein sources with other carb and fat sources to make a well balanced snack to better balance blood sugar.
- Greek Yogurt
- Cottage Cheese
- Beef/Turkey Jerky or Sticks
- Protein Bars – Barebells, GoMacro, something with few ingredients and the protein to calorie ratio mentioned above.
- Protein Powders – Levels Grass-Fed Whey and Legion Grass-Fed Whey. If you’re looking for a vegan protein powder there are a few different options from Naked Nutrition that come in various types such as pea, rice or hemp proteins.
If you’re finding it tricky to calculate how much protein you need or want to better balance your meals, we at the Transformation Center are here to help! Our coaching approach takes the guesswork out of nutrition so you can focus on what matters most—feeling your best.
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