Why Protein is Essential for Men in Their 40s & 50s

This week's quick read is all about protein – and why it’s non-negotiable if you’re a guy in your 40s or 50s looking to stay lean, strong, and healthy.

NUTRITION

11/3/20241 min read

a plate of food
a plate of food

🚀 The Power of Protein as We Age

As we get older, muscle loss accelerates. This natural decline, called sarcopenia, can begin as early as your 30s and speeds up in your 40s and 50s. Getting enough protein is key to fighting it off.

💪 Why Protein Matters More Than Ever

  1. Prevents Muscle Loss: Protein provides the amino acids your body needs to maintain and repair muscle tissue. This is crucial to stay active, especially if you’re doing strength training, skateboarding, or any other workout.

  2. Boosts Recovery: After a workout, protein helps muscles recover faster, so you can keep up with the next session without feeling drained or sore.

  3. Supports Metabolism: Muscles burn more calories than fat – even at rest. By maintaining muscle mass, you help keep your metabolism humming, making it easier to avoid weight gain.

  4. Stabilizes Blood Sugar: Protein helps prevent blood sugar spikes, keeping your energy levels stable and curbing cravings.

🥚 How Much Protein Do You Need?

For most active men in this age range, aim for 0.7-1 gram of protein per pound of body weight per day. Spread it throughout your meals to maximize muscle protein synthesis.

🔥 Protein Picks for Peak Performance

  • Lean meats (chicken, turkey)

  • Fish (especially fatty fish like salmon)

  • Eggs

  • Greek yogurt

  • Plant-based options (beans, lentils, tofu)

Stay consistent with your protein intake, and you’ll feel stronger, recover faster, and stay at the top of your game – no matter your age!