Making The Most of Proteins

It’s a myth that building muscle is only for the young. In fact, after 40, staying strong becomes even more important—for mobility, metabolism, and overall quality of life. One of the most powerful tools in your toolbox? Protein.

But not all protein is created equal. Let’s explore the best types of proteins to eat after 40 to help you build (and maintain) strong, lean muscle.

Why Protein Matters More After 40

As we age, our bodies naturally lose muscle mass—a process called sarcopenia. But with the right diet and consistent strength training, you can slow or even reverse that trend. The key? Eating enough high-quality protein throughout the day.

After 40, your body becomes less efficient at using protein to repair and grow muscle, so the type and timing of your intake matters more than ever.

The Best Proteins for Building Muscle

🥩 1. Lean Animal Proteins

• Examples: Chicken breast, turkey, lean beef, eggs, fish (especially salmon and tuna)

• Why they’re great: These are complete proteins—meaning they contain all nine essential amino acids your body needs for muscle growth.

Tip: Try to eat a source of lean animal protein with each meal. Grilled chicken over a salad, an omelet for breakfast, or salmon with roasted veggies for dinner are all solid choices.

🧀 2. Dairy Proteins

• Examples: Greek yogurt, cottage cheese, milk, whey protein

• Why they’re great: Dairy is not only protein-rich but also contains leucine, an amino acid that plays a major role in stimulating muscle protein synthesis.

Try this: A scoop of whey protein in a smoothie after a workout, or a bowl of cottage cheese before bed (casein protein is slow-digesting, helping with overnight muscle repair).

🌱 3. Plant-Based Proteins

• Examples: Lentils, quinoa, tofu, tempeh, chickpeas, edamame, nuts, seeds

• Why they’re great: While not all plant-based proteins are “complete,” combining different types (like rice and beans) can ensure you're getting all essential amino acids.

Pro tip: If you’re plant-based, consider adding a high-quality plant protein powder (like pea, hemp, or soy protein) to help meet your daily needs.

📊 How Much Protein Do You Need?

Aim for 25-35g of protein per meal. Your muscles will thank you!

Weight (lbs)	Daily Protein Goal (grams)
130	70-115
150	80-135
180	100-160

Bonus Tips for Muscle Maintenance After 40

• 🏋️‍♂️ Lift Weights: Combine your protein-rich diet with regular resistance training 2–4 times per week.

• 💤 Prioritize Sleep: Your body needs rest to recover and grow stronger.

• 💧 Stay Hydrated: Water is crucial for muscle function and recovery.

• 🕒 Be Consistent: The best results come from long-term habits, not quick fixes.

Final Thought

Building and preserving muscle after 40 isn’t just possible—it’s empowering. By prioritizing high-quality protein sources and pairing them with regular movement, you’ll be setting yourself up for a stronger, healthier future.

Here’s to thriving at every age!