Protein often gets framed as a concern only for athletes, but it becomes more important as we age, not less. Older bodies are less efficient at turning dietary protein into muscle, which means how much you eat — and how you spread it across the day — matters more over time. The good news is that the adjustments are simple.
Why Protein Needs Change With Age
As we get older, the body needs a stronger protein signal to build and maintain muscle. Eating the same way that worked at 25 may quietly contribute to muscle loss later. Being intentional about protein helps counter that.
Distribute It Across the Day
Many people eat most of their protein at dinner. Spreading it more evenly across meals — including a solid source at breakfast — gives your body a more consistent supply to work with throughout the day.
Pair Protein With Strength Training
Protein and resistance training work together. Adequate protein supports the muscle that strength training builds; neither does its best work alone. Together they are one of the most effective anti-aging combinations available.
Quality and Whole Foods First
Whole-food protein sources also bring other nutrients along with them. Supplements like protein powder can help fill gaps, but they are a convenience, not a requirement, for most people.
Frequently Asked Questions
How much protein do I need?
It depends on your size, activity, and health, and it is best individualized. Many older adults benefit from more than the bare-minimum guidelines — a clinician can help you find your target.
Is too much protein hard on the kidneys?
For people with healthy kidneys, higher protein intake is generally well tolerated. If you have kidney disease, protein should be guided by your clinician.
Do I need protein shakes?
Not necessarily. They are a handy way to hit your target, but whole foods can do the job just as well for most people.
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Isaac Pierre is a Board-Certified Physician Assistant (NCCPA) licensed in Minnesota and Wisconsin, focused on primary care, metabolic health, hormones, and longevity.