Fuel Your Body: The Power of a High Protein Diet

Protein is more than just a buzzword in fitness, it’s a critical nutrient that supports muscle, metabolism, and overall health. But how much protein do you really need, and why does it matter, especially as we age? Let’s break it down.

Why Protein Matters

Protein is made up of amino acids, the building blocks your body uses to repair tissues, build muscle, support bone health, and even boost metabolism. For active adults, particularly over 40, protein intake becomes even more important. As we age, our bodies experience something called anabolic resistance, meaning it becomes harder to build and maintain muscle. Eating enough protein helps counteract this natural decline, keeping muscles strong, bones healthy, and metabolism humming.

How Much Protein Do You Need?

The standard Recommended Dietary Allowance (RDA) is just under 1 gram per pound of body weight, but research shows this is the bare minimum. For optimal health and performance, women and men over 40 should aim for 1.6–2.2 grams per kilogram of body weight per day.

For example:

Someone weighing 150 lbs would need roughly 109–150 grams of protein daily.

Benefits of a High-Protein Diet

• Builds and preserves lean muscle
• Supports bone health
• Speeds recovery after workouts
• Helps maintain a healthy metabolism and body composition

Tips for Success

• Spread it out: Aim for 25–40 grams of protein at each meal to maximize muscle repair and growth.
• Mix it up: Include a variety of protein sources like lean meats, fish, eggs, dairy, legumes, and plant-based options.
• Pair with veggies and healthy fats: Balance is key for long-term health, so don’t forget fiber and micronutrients.

Protein is your ally, not something to fear. Prioritizing it, enjoying it, and incorporating it thoughtfully into your meals can make a big difference in strength, energy, and overall health, especially as we get older.

If you want a simple plan to hit your protein targets each day, check out the Lifestyle Tips section of our workplace wellness app, we’ve got snack ideas, meal tips, and more to make it easy!