The Importance of Protein Intake After 40

Once you hit your 40s, your body starts to change—and how you fuel it matters more than ever. At E-Town Fitness, we work with countless men and women who are working hard in the gym but still struggling to lose fat, gain muscle, or feel energized. Often, there’s one major piece missing: protein.

You’ve probably heard that protein is important, but if you’re over 40, it’s not just important—it’s essential.

🧬 Why Protein Becomes More Important After 40

As we age, we naturally begin to lose muscle mass, a process called sarcopenia. This decline can start as early as your 30s and speeds up in your 40s and 50s. Less muscle means:

• A slower metabolism

• Higher risk of injury

• Lower energy levels

• More difficulty maintaining a lean physique

Protein is the key macronutrient that helps preserve and build muscle—even as your body ages.

🍽️ How Much Protein Do You Actually Need?

While everyone’s needs vary, a general guideline for active adults over 40 is:

0.7–1 gram of protein per pound of goal body weight per day

That means if your goal weight is 160 lbs, aim for 110–160 grams of protein daily.

It might sound like a lot, but once you start tracking it, you’ll see it’s achievable with some strategic planning.

💥 Benefits of Higher Protein Intake After 40

• Supports lean muscle retention while losing fat

• Keeps you full longer, reducing cravings and overeating

• Improves recovery from strength training and daily movement

• Helps maintain strength and independence as you age

🥚 Easy Ways to Get More Protein In

• Start your day with eggs, Greek yogurt, or a protein shake

• Prioritize lean meats like chicken, turkey, or fish at lunch and dinner

• Keep protein-rich snacks on hand: beef jerky, cottage cheese, hard-boiled eggs

• Use a high-quality protein powder to supplement where needed

🏋️‍♂️ Training Hard But Still Not Seeing Results?

Nutrition is the missing link for a lot of people over 40. At E-Town Fitness, we don’t just coach workouts—we coach lifestyle. Our semi-private and personal training programs include nutrition guidance to help you fuel for performance, recovery, and real-world results.

📅 Book a consultation to learn how we help high-performing adults over 40 regain control of their strength, energy, and body—without crash diets or burnout.