Protein is often treated as a topic for bodybuilders, but it is really a public health tool. Keeping muscle supports movement, glucose control and independence as you age. The question is not whether you need protein, but how much you need, how to distribute it and how to pair it with strength training.
Why muscle matters more than you think
Muscle is a metabolic organ. More muscle and strength tend to improve insulin sensitivity, help manage glucose and lower frailty risk. With age, loss of muscle and strength can increase falls and fractures, and that has a direct impact on quality of life.
Strength training is the most effective way to protect muscle. Protein amplifies the adaptation by providing the amino acids used to repair and build tissue.
Daily protein: a useful range
Minimum recommendations are often too low for active people, older adults or anyone trying to lose fat without losing muscle. A practical health range is about 1.2 to 1.6 grams per kilogram of body weight per day, especially if you strength train.
If your goal is body recomposition, if you are older or if you train frequently, that range often works better toward the higher end. If you have diagnosed kidney disease, talk with your clinician before increasing protein.
How to calculate without obsessing
Pick a number in the range and try it for four weeks.
- At 70 kilograms, 1.4 grams per kilogram is about 98 grams per day.
- At 90 kilograms, 1.4 grams per kilogram is about 126 grams per day.
Then adjust based on satiety, performance, digestion and progress.
Distribution across meals makes it easier
Protein works better when you spread it. One huge dinner leaves many hours with little stimulus for muscle protein synthesis.
A simple guide:
- 3 to 4 meals per day.
- 25 to 40 grams per meal, depending on body size.
Older adults may benefit from slightly higher protein per meal to overcome anabolic resistance.
Protein before sleep
For some people, a small protein intake before bed can support overnight recovery, especially if you train late or if you are older. You do not need a large meal. A simple option that does not disrupt sleep is enough.
Leucine and protein quality
Not all protein sources stimulate muscle equally. Leucine is an amino acid that triggers muscle building signals. Many animal proteins provide a complete amino acid profile. Plant based diets can work very well when total intake is higher and sources are combined.
Plant focused strategies:
- Combine legumes with whole grains.
- Use tofu, tempeh or soy based foods.
- Add plant protein concentrates if you struggle to hit targets.
Timing myths and what actually matters
You do not need to rush a shake the moment you finish training. Total daily intake and distribution matter most. Still, having protein in the meal before training or the meal after training makes recovery easier, especially with heavy strength work.
A practical approach:
- Eat protein in the meal before or after training, with no stress.
- If you train late, include protein and fiber at dinner.
Supplements: when they help
Supplements are not required. They are useful when food alone makes targets difficult.
- Whey can be convenient because it digests quickly.
- Casein is slower and can work well if you tolerate it.
- For plant based diets, soy isolates or pea and rice blends can help.
Choose simple products you digest well.
Common concerns and how to interpret them
People often link higher protein to kidney issues, cancer or heart disease. Context matters.
Kidneys
In healthy people, evidence does not support the idea that higher protein within reasonable ranges damages kidneys. The concern is different if kidney disease already exists.
Cancer and growth signals
Some debates focus on growth pathways such as IGF 1. Physical activity changes the context. Training tends to direct growth signals toward muscle repair and function. That helps explain why active people often tolerate higher protein intake differently than sedentary people.
Heart health
Risk depends on the overall diet, not protein alone. Ultra processed meats are not the same as eggs, dairy, fish or legumes. Prioritize minimally processed sources.
Practical steps you can use tomorrow
Keep it simple:
- Set a realistic daily target.
- Build each meal around a protein source.
- Strength train 2 to 4 times per week.
- Add fiber and vegetables for satiety and digestion.
Meal ideas
Examples that often work:
- Plain yogurt with fruit and nuts.
- Eggs with vegetables and whole grain bread.
- Chicken, fish or legumes with rice and salad.
- Stir fried tofu with vegetables and potatoes.
Conclusion
Protein supports muscle, improves metabolic health and helps you age well. Set a target you can sustain, spread it across the day and pair it with strength training. With consistency, you will notice better satiety, more energy and a stronger foundation for long term health.
Knowledge offered by Rhonda Patrick, Ph.D.