Why Protein Matters More After 45

Stronger for the Long Run: Why Protein Matters More Than You Think

Grilled salmon with vegetables for a protein-rich meal

Protein-rich foods such as salmon can help support muscle strength and energy as we age. Photo: DepositPhotos

The following article is excerpted from Healthy Aging® Magazine. To continue reading this article and more like it, log in or subscribe to Healthy Aging® Magazine, the lifestyle magazine that is all about following your passion and what you can do rather than what you can’t.

By Rachael DeVaux

Protein isn’t just for athletes or people trying to build muscle. As we move through our 40s and beyond, getting enough protein becomes increasingly important for maintaining strength, energy, mobility, and independence.

Starting in our 30s — and accelerating in our 40s and beyond — we gradually lose muscle mass. This process, known as sarcopenia, can quietly chip away at 3–8% of muscle per decade if we don’t actively work to preserve it.

Muscle isn’t just about how we look. It’s what keeps us balanced, mobile, and independent. It stabilizes joints, protects bones, supports blood sugar regulation, and allows us to move confidently through daily life.

Here’s what many people don’t realize: as we age, our bodies become less sensitive to protein. In other words, it takes more protein to stimulate the same muscle-building response we had in our 20s.