Fitness Friday: Do You Need More Protein to Prevent Muscle Loss?

Strength doesn't fade with age—it adapts. The secret? More protein, smarter training, and the commitment to stay in the game.

What!? I Need More Protein to Prevent Muscle Loss!?

If you’re in your 40s, 50s, 60s or beyond, you’ve probably had this moment:

You’re eating your “healthy” salad or oatmeal, and someone tells you,
“You actually need more protein now to keep your muscle.”

You stare at your plate thinking: More? At my age? Isn’t that for 16-year-old gym rats, not for me?

Let’s unpack why, for healthy aging, protein is not just about big biceps—it’s about keeping the muscle you already have, moving well, staying independent, and even protecting your metabolic health and brain.

A Real-Life Scenario: Two People, Same Meal, Different Bodies

Imagine this:

• Jordan, 16, active, plays sports, eats a chicken burrito after practice.

• Alex, 65, walks daily, lifts light weights occasionally, eats the same chicken burrito after a workout.

Same meal. Same grams of protein.

But inside their bodies, something very different is happening.

Jordan’s young muscles respond like a sponge—quickly soaking up amino acids and turning them into new muscle proteins. Alex’s muscles are more like a sponge that’s been used for years—still works, but it takes more water (protein) and a bit of “squeezing” (resistance training) to get the same effect.

That “less responsive” state in older muscle even has a name: anabolic resistance.

Same meal, different bodies. Why your 65-year-old muscles need more protein than your 16-year-old self ever did.

A Quote to Frame the Problem

As protein researcher Don Layman has emphasized in conversations with Peter Attia,

“Aging doesn’t reduce your need for protein—if anything, it increases it.”

In other words: if you want to keep the muscle you’ve spent decades building, your protein strategy needs to get smarter as you age.

Core Concept: How Amino Acids Turn Into Muscle (and Why Age Matters)

1. Muscle Protein Synthesis 101

When you eat protein, your body breaks it down into amino acids. These amino acids can:

• Repair damaged muscle

• Build new muscle tissue

• Support enzymes, hormones, and many other functions

The process of using amino acids to build muscle is called muscle protein synthesis (MPS).

For younger people (think late teens, early 20s):

• Muscles are highly sensitive to amino acids

• A moderate dose of high-quality protein can robustly stimulate MPS

• They often build or maintain muscle more easily, even with less-than-perfect habits

For older adults (40s, 50s, 60s+):

• Muscles can become less responsive to the same protein dose

• This is the “anabolic resistance” mentioned above

• You often need:

  • More protein per meal, and

  • A stronger trigger (resistance training)
    to get the same muscle-building signal

2. Does Muscle Protein Synthesis Become Less Efficient With Age?

In many people, yes.

The body’s ability to turn amino acids into new muscle tends to decline. That doesn’t mean you can’t build or maintain muscle; it means you often need to be more intentional:

• A 16-year-old might get a big MPS response from 15–20g of protein

• A 65-year-old often needs closer to 30–40g of high-quality protein in a meal to get a similar effect

So, no: protein needs don’t automatically go down with age. For preserving muscle, they often need to go up.

Join Dr. Peter Attia and Dr. Don Layman as they challenge common beliefs about protein. They reveal why, contrary to popular thought, our protein needs often increase significantly as we age, especially for maintaining muscle and metabolic health.

The core message is that older adults (40+) need much more protein than generally recommended—ideally 1.6 to 2.0 grams per kilogram of body weight daily, spread across meals. This higher intake, paired with resistance training, is essential to combat age-related muscle loss and maintain vitality. Don't let this important information slip through the cracks of your life!

How Much Protein Do We Actually Need as We Age?

Let’s talk practical numbers.

Most government recommendations are based on the minimum to avoid deficiency, not the optimal amount to stay strong and functional as you age.

A more performance- and longevity-focused range often cited by experts:

• Younger, active adults:
  Around 1.2–1.6 g of protein per kg of body weight per day

  • 150 lb (68 kg) person: ~80–110 g/day

• Older adults (40s, 50s, 60s+) who want to maintain or build muscle:
  Often closer to 1.6–2.0 g/kg/day, assuming healthy kidneys and no contraindications

  • 150 lb (68 kg) person: ~110–135 g/day

Equally important is how you spread that protein:

• Aim for 25–40g of high-quality protein per meal

• Make sure each meal has enough leucine (a key amino acid “trigger”)—this usually means a decent portion of complete protein, not just a sprinkling of nuts or a tiny scoop of yogurt

Three protein pillars, three opportunities to protect your muscle. Each meal delivers 25-40g of high-quality protein to fight anabolic resistance.

What About Resistance Training? The Game-Changer

Here’s the good news: you can dramatically improve how well your body uses protein by combining it with resistance training.

When you do resistance exercise (like lifting weights, using resistance bands, or bodyweight strength work):

• Your muscles become more sensitive to protein

• The signal for muscle building is amplified

• The same meal becomes more anabolic (more muscle-supporting)

For older adults, this combo is powerful:

1. Resistance training provides the stimulus: “We need more muscle here.”

2. Protein provides the building blocks: “Here are the materials to repair and rebuild.”

Without that stimulus, extra protein might still help in many ways—but you’re missing a huge opportunity to preserve and grow muscle.

You don’t need to train like a bodybuilder. Even 2–3 sessions per week of full-body resistance work can make a huge difference in strength, balance, and muscle retention.

Animal vs. Plant Protein: Does It Matter?

Both animal and plant proteins can be part of a muscle-preserving diet—but they’re not always equal in how they stimulate MPS.

Animal Proteins

• Examples: eggs, dairy, fish, chicken, turkey, beef, whey protein

• Tend to have:

  • Higher biological value

  • More essential amino acids

  • More leucine per gram

• Often very efficient at stimulating MPS

Plant Proteins

• Examples: beans, lentils, tofu, tempeh, edamame, quinoa, pea or soy protein powders

• Tend to have:

  • Lower leucine and/or one or more limiting amino acids

  • Slightly lower MPS response per gram

• Still great options—especially if:

  • You eat a larger total amount

  • You combine different plant sources (e.g., beans + grains)

  • You consider high-quality plant protein powders when needed

If you’re plant-based or mostly plant-based, you may simply need:

• More total grams of protein per day, and

• Careful planning to hit that 25–40g high-quality target per meal

Animal or plant? Both can build muscle—but the strategy changes. Know your source, hit your numbers, and fuel your strength.

How to Apply This in Daily Life

1. Prioritize Protein at Every Meal

Instead of building meals around carbs and “adding a little protein,” flip the script:

• Start with your protein source (eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, tempeh)

• Then add colorful veggies, healthy fats, and smart carbs

2. Anchor Your Day With 2–3 “Protein Pillars”

Aim for 2–3 meals that each deliver:

• 25–40g of high-quality protein, especially if you’re 40+

• Example for a ~30g protein meal:

  • 3 whole eggs + 3 egg whites

  • 1 cup Greek yogurt + ¼ cup high-protein granola

  • 4–5 oz chicken, turkey, or fish

3. Pair Protein With Strength Work

• Do resistance training 2–3 times per week

• Include:

  • Squats or leg presses

  • Push movements (push-ups, chest press)

  • Pull movements (rows, pull-downs)

• Try to eat a protein-rich meal within a few hours around your workout

⏱️5-Minute Action Plan: Start Today

You don’t need to overhaul everything at once. Here’s what you can do in the next 5 minutes:

1. Estimate Your Target

   • Take your body weight in pounds and multiply by 0.7–0.9

     • Example: 150 lb → 105–135g protein/day

2. Audit Today’s Meals

   • Quickly jot down what you plan to eat today

   • Estimate protein per meal (roughly)

   • Notice where you fall short of 25–40g per meal

3. Upgrade One Meal

   • Choose one meal today to turn into a “protein pillar”

   • Examples:

     • Add an extra egg and some Greek yogurt at breakfast

     • Swap a small salad for a grilled chicken or tofu salad with double protein

     • Add 1 scoop of whey or plant protein to a smoothie

4. Schedule One Strength Session

   • Open your calendar and block off 20–30 minutes in the next 48 hours

   • Plan simple moves: squats to a chair, wall push-ups, band rows

5. Plan Tomorrow’s Protein

   • Write down what your protein source will be at:

     • Breakfast

     • Lunch

     • Dinner

   • Make sure each one looks like it could hit at least 25–30g

It's never too late. Resistance training plus protein equals strength, independence, and vitality at any age.

Quick FAQ: Protein and Aging

Q1: Won’t higher protein intake harm my kidneys as I age?
For most people with healthy kidney function, higher protein within the ranges discussed (1.2–2.0 g/kg/day) is well-tolerated. If you have existing kidney disease or concerns, you should absolutely discuss protein targets with your healthcare provider.

Q2: Can I just drink protein shakes instead of eating whole foods?
Shakes can be a convenient tool, especially if you struggle to reach your target with food alone. But they shouldn’t fully replace whole-food protein sources, which also provide vitamins, minerals, and other beneficial nutrients. Think of shakes as supplements, not the foundation.

Q3: Is it too late to build or regain muscle in my 60s or 70s?
No. Studies consistently show that older adults—even in their 70s and 80s—can gain strength and muscle with resistance training and adequate protein. You might progress more slowly than a 16-year-old, but your body is still responsive. The key is consistency, smart training, and enough protein.

If you take one thing away from this Fitness Friday, let it be this:

Aging doesn’t mean resigning yourself to getting weaker every year. With intentional protein intake and resistance training, you can actively protect—and even improve—your muscle, strength, and independence for years to come.

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