Protein Isn’t Just for 25-Year-Olds
There’s a strange myth floating around that protein is a young person’s game — something for gym bros and 20-somethings chasing muscle. I hear it from clients constantly: “I don’t need that much protein anymore, do I?” The honest answer is the opposite of what most people expect. As we age, our protein needs don’t shrink. They grow.
Why your needs change after 40
From your late 30s onward, your body naturally starts losing muscle mass — a process called sarcopenia. Left unmanaged, this can mean losing 3 to 8% of your muscle mass per decade. That loss isn’t just about strength or appearance; it affects your metabolism, your balance, your bone density, and ultimately your independence.
Protein is the raw material your body uses to fight back. It repairs muscle tissue, supports recovery, and — paired with resistance training — helps preserve the strength you’ve worked hard to build.
“Your body isn’t asking for less as you get older. In some ways, it’s asking for more”
How much is enough?
Most of our clients are surprised to learn that the general population guidelines were never designed with active, ageing bodies in mind. As a general starting point, aim for a palm-sized portion of protein at every meal — not just dinner. Spreading it across the day is far more effective than trying to cram it all in at once.
Easy wins we recommend at Aspire
Add Greek yoghurt or eggs to breakfast instead of starting the day with carbs alone. Keep a protein source — tinned tuna, cottage cheese, a handful of nuts — on hand for the 3pm slump. And don’t be afraid of a quality protein shake if getting enough through food alone feels like a stretch; it’s a tool, not a shortcut.
The bottom line
Protein isn’t about bulking up or chasing a look. It’s about giving your body what it needs to hold onto strength, stay resilient, and keep doing the things you love — for decades, not just for now. If you’re not sure where to start, that’s exactly what we’re here for.
