How Much Protein Should You Eat in Midlife? The Ideal Amount

In our midlife years and beyond, getting enough protein becomes even more crucial for maintaining muscle mass, strength, and overall health as we age. But just how much protein do you really need per day? The recommended amounts may be higher than you think.

The Importance of Protein in Midlife

As we reach our 40s and 50s, the natural aging process causes us to lose muscle mass and strength through a process known as sarcopenia. Maintaining adequate protein intake is one of the most effective ways to combat sarcopenia and minimize age-related muscle loss.

Protein is made up of amino acids, the building blocks used for building and repairing muscles, bones, cartilage, and skin. It also plays a role in producing hormones and enzymes that regulate metabolism and energy levels. Without enough protein in your diet, your body can’t properly recover from exercise and rebuild muscle tissues.

My Personal Protein Journey

For me, finding the right protein sources has been an evolving journey.As a teenager, I suffered from eczema and noticed my skin condition was exacerbated by eating red meat. I eliminated it from my diet and saw a huge improvement.

This led me to experiment with various diets over the years – I went through phases of being a vegan, vegetarian, and only eating fish for a period of time. While I enjoyed the plant-based lifestyle for a while, I eventually realized I needed to incorporate more protein-rich foods to support my lifestyle and prevent muscle loss as I entered my 40s.

Today, my diet is still mostly plant-based with vegetables, grains, beans, and meat alternatives like tofu making up the core. Unfortunately I’m allergicagainst eggs – small bits are okay but if I eat too much I get eczema.  But I’ve added in moderate amounts of poultry and fish to ensure I’m getting complete protein sources with all the essential amino acids. While red meat remains off-limits for me, I’ve found plenty of other proteins that fuel me.

Protein Needs in Midlife

So how much protein is enough? The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight per day. However, many experts believe this bare minimum is insufficient for active adults, especially those over 40.

For sedentary men and women over 40, ranging between 0.8-1.0 g/kg (0.36-0.45 g/lb) of body weight is likely sufficient for basic muscle maintenance and preventing deficiency. For instance, a 180 lb sedentary man would need around 65-82 grams of protein per day.

However, to better preserve or even build muscle mass in midlife and beyond, most active adults should aim higher. Here are the ideal daily protein intake recommendations for active aging according to experts:

– Moderately active (exercise 2-3 times per week): 1.0-1.2 g/kg (0.45-0.54 g/lb)

– Highly active (exercise 4+ times per week) or trying to build muscle: 1.2-1.6 g/kg (0.54-0.73 g/lb)

– Older adults over 65: 1.2-1.6 g/kg (0.54-0.73 g/lb) or potentially up to 2.0 g/kg (0.91 g/lb)

Some experts even suggest that spreading your protein intake out relatively evenly at 25-30 grams per meal may be optimal for maintaining muscle health as you age.

Protein Sources and Tips

Meeting these protein needs can be achieved through adequate servings of lean meats, poultry, fish, eggs, dairy, beans, lentils, tofu, and other plant-based sources of protein.

For example, a 160 lb moderately active woman in her 50s may need around 75-90 grams of protein per day. This could look like:

– 6 oz Greek yogurt (18g)

– 3 oz salmon (21g)

– 1 cup lentils (18g)

– 2 eggs (12g)

– 3 oz chicken breast (24g)

Don’t forget that protein quality also matters in addition to quantity. Leucine is an amino acid that is especially important for promoting muscle protein synthesis and preventing sarcopenia. Animal-based proteins like dairy, eggs, meat and fish are highest in leucine.

The Bottom Line

While specific protein needs can vary based on age, weight, activity levels, and muscle goals, most adults over 40 should aim for at least 0.45-0.54 grams of protein per pound of body weight daily to prevent muscle loss. Those over 65 or highly active may need up to 0.73 grams per pound or more. Meeting these elevated protein needs can help preserve strength and function as you age.

Finding the right protein sources that work for your individual dietary needs and preferences is key. For me, a plant-focused diet with moderate portions of poultry and fish has been the answer to meeting my midlife protein goals.