A simple guide to hitting your protein needs after 50

Protein made simple for women over 50

If you’re aiming for more strength, steady energy, or a longer, healthier life, protein becomes one of the most important tools you have. It supports your muscles, your metabolism, your bones, and even your mood. And after 50, your body needs it more than ever.

Most women don’t realize how quickly protein needs rise with age. Stanford researchers recommend 1.2 to 1.6 grams of protein per kilogram of bodyweight for adults over 50. For someone around 165 pounds, that works out to 90–120 grams per day.

That number surprises almost everyone. But once you understand what’s happening inside your body, it makes sense.

Your Body Changes With Age

As the years stack up, we lose some of the efficiency we once had. One of those shifts is called anabolic resistance, which simply means your body doesn’t process protein as well as it used to. Because of that, you need a little more to spark muscle repair and recovery.

This is why aiming for 30–35 grams of protein at each meal is so helpful. It gives your body what it needs in the right amount, at the right time—especially after resistance training.

The Benefits of Getting Enough Protein

1. You Protect Your Muscle Mass

Muscle is your engine for aging well. It keeps you strong, mobile, and independent. But as you get older, you naturally lose muscle—a process called sarcopenia.
Protein slows that loss, and when you combine it with strength training, you can actually rebuild muscle you’ve lost over the years. Studies show this over and over again.

2. You Support Your Metabolism

Protein requires more energy to digest than carbs or fats. That means your body burns more calories just by processing it. It also helps keep your blood sugar steady throughout the day, which supports metabolic health and reduces energy crashes.

3. You Recover Faster

If you want to feel less sore, bounce back faster, and stay consistent with your workouts, protein is essential. Getting 30–35 grams post-workout helps your muscles repair themselves so you can show up again tomorrow.

4. You Boost Longevity

Multiple studies show that higher protein intake in midlife is linked to better strength, lower frailty, and better physical function later in life. Strong muscles make everything easier—walking, climbing stairs, carrying groceries, and staying active the way you want to.

What 30 Grams of Protein Looks Like

Most people are surprised at how much protein they aren’t getting. One egg has only 6–8 grams, which means your morning scramble alone won’t cut it. But with a little planning, hitting 30 grams is absolutely doable.

Breakfast

• 3 eggs + ¾ cup cottage cheese = ~32g
• Smoothie with 1 cup Greek yogurt + 1 scoop protein powder = ~30g

Lunch

• 4 oz grilled chicken + 1 cup cooked quinoa = ~33g
• 4 oz seared ahi tuna + ½ cup edamame + ½ cup brown rice = ~30g

Snack

• Protein shake (whey or plant-based) = 25–30g
• 1.5 cups edamame + a handful of almonds = ~30g

Dinner

• 4 oz salmon or tofu + 1 cup lentils = ~30g
• 5 oz grass-fed beef + veggies = 30–35g

Final Thoughts

Protein isn’t just for athletes. It’s a cornerstone of aging well. It supports muscle, metabolism, strength, and overall vitality. And the most important part? You don’t need complicated meals or hours in the kitchen to get enough.

Just spread your protein throughout the day. Keep your meals simple. Hit that 30–35 gram mark as often as you can.

Because aging strong isn’t just about what happens in the gym. It’s about what you put on your plate, too. And when you support your body with enough protein, everything else gets easier—movement, energy, confidence, and the long, vibrant life you’re working toward.

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The information in this article is for educational purposes only and is not intended as medical or nutritional advice. Always consult a qualified healthcare provider with questions about your health or wellness.