You Need More Protein As You Age: Here's Why

Many things change as you age, especially as it pertains to physical activity. Performance declines and it becomes harder to recover from the same workout volume that was once a breeze.

Unfortunately, many people use this as an excuse to give up on their goals. Just showing up and hoping to maintain is the best they can hope for. There is this acceptance that their best days are behind them. Lifestyle factors like work and family seem to compound this even more.

It is true that anabolic resistance does occur with age. Building muscle at 50 is much harder than it is at 21. But there is an easy solution that almost seems too good to be true.

Just eat more protein.

Anabolic resistance means that the body becomes more resistant to stimuli such as protein, specifically the amino acid leucine (we discussed its importance in a previous article). Basically, the pathways in your body that lead to muscle growth decrease in capacity. As simplistic as it sounds, eating more protein is the best way to circumvent this.

Research shows that young individuals require 0.24 g protein per kg per meal to maximally stimulate MPS, whereas older individuals require 0.40 g protein per kg per meal. Choose foods rich in leucine like lean meats, fish, eggs, and low-fat dairy.

Aging does not mean having to surrender your muscle or strength. You simply have to adapt to your changing body. Choosing high-quality, complete protein sources at a slightly higher serving size does far more than you may think.

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This story was originally published April 29, 2026 at 8:44 PM.