Why Protein Becomes More Important After 40

Protein isn’t just for bodybuilders—it’s one of the most important nutrients for men over 40. As we age, muscle mass naturally declines, metabolism slows, and recovery takes longer. Getting enough protein each day helps fight these changes and keeps you feeling strong and energized.

Here’s why protein matters more than ever once you hit your 40s.

1. Preserves Muscle Mass
After 40, men can lose up to 1% of muscle each year if protein intake and strength training are lacking. Eating protein at every meal helps maintain lean muscle and strength.

2. Boosts Metabolism
Protein takes more energy to digest compared to carbs or fats, giving your metabolism a natural boost. This makes it easier to maintain or lose weight.

3. Improves Recovery
Protein provides the building blocks your body needs to repair muscles after workouts, reducing soreness and speeding up recovery.

4. Supports Hormone Health
Adequate protein helps balance key hormones like testosterone and growth hormone, both of which decline with age.

5. Keeps You Fuller for Longer
Protein-rich meals stabilize blood sugar and reduce cravings, making it easier to avoid overeating or reaching for junk food.

How Much Protein Do You Need?
Most men over 40 benefit from about 0.8–1 gram of protein per pound of body weight daily, depending on activity level. Spread your intake across meals for the best results.

Best Protein Sources
- Lean meats like chicken, turkey, and beef
- Fish and seafood
- Eggs and Greek yogurt
- Plant-based options like beans, lentils, and tofu
- Protein powders for convenience

Final Thoughts
Protein is the foundation of strength, recovery, and overall health for men over 40. By making it a priority, you’ll not only feel stronger but also stay leaner and healthier as you age.