Protein: How Much You Need and How to Get It

Unlocking the secrets of protein for stronger muscles, better health, and lasting energy

If you’re like me, you’ve probably wondered: Am I getting enough protein? How much do I really need? And does it matter when I eat it – especially after a workout? 

These are common questions, especially for those of us over 50 who want to stay strong, active, and energized. Let’s break down the science and clear up the confusion so you can make protein work for you!

As we age, our protein needs actually increase. For most adults, the minimum is about 0.8 grams per kilogram of body weight, but after age 50, aiming for 1–1.2 grams per kilogram is ideal to help prevent muscle loss and keep you feeling your best. For example, if you weigh 150 pounds (about 68 kg), that’s roughly 68–82 grams of protein per day. If you’re active or strength training, you may need even a bit more.

Protein is the building block for your muscles, bones, skin, and even your immune system. It helps repair tissues after exercise, keeps you feeling full, and supports healthy aging. Without enough, you may notice muscle weakness, thinning hair, brittle nails, or feeling tired and hungry more often.

True protein deficiency is rare in North America, but mild shortages can still happen. Watch for signs like swelling (especially in your legs or hands), frequent infections, hair loss, or feeling unusually weak. If you’re concerned, talk to your doctor or a dietitian.

Mix it up! Great sources include:

• Lean meats and fish
• Eggs and low-fat dairy (like Greek yogurt)
• Beans, lentils, and chickpeas
• Nuts, seeds, and soy products (like tofu or tempeh)
• Whole grains like quinoa

Try to include a variety of these in your meals to get all the essential amino acids your body needs.

The “anabolic window” for protein after exercise isn’t as narrow as once thought. While it’s helpful to have protein within an hour after your workout, what matters most is meeting your daily protein needs. If you enjoy a post-workout shake or snack, go for it! But don’t stress if your meal comes a bit later.

Getting enough protein every day is one of the best things you can do for your strength, energy, and overall health-especially as we get older. Choose a variety of protein-rich foods, listen to your body, and remember: it’s about your total intake, not just timing. Here’s to staying strong together!

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