---
title: "Protein After 40: How Much Do You Really Need?"
description: How much protein do you need after 40? Learn why protein matters for muscle, strength, healthy ageing, weight management and exercise recovery.
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---

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 October 4, 2026

# Protein After 40: How Much Do You Really Need?

![Picture of Lisa Ma](https://www.thrivebeyond40.au/hs-fs/hubfs/Team%20Profile%20or%20Headshots/Lisa-Ma-Wellness-Thrive-Beyond-40-Founder.png?width=50&name=Lisa-Ma-Wellness-Thrive-Beyond-40-Founder.png) By  [Lisa Ma](https://www.thrivebeyond40.au/blog/author/lisa-ma)  ·   9 minute read

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## Protein isn’t just for people trying to build bigger muscles. After 40, it’s part of protecting the body you want to keep.

For years, protein had a particular image.

Bodybuilders.

Protein shakes.

Gym bags.

Chicken and rice.

People trying to get bigger.

But protein deserves a much broader conversation, particularly after 40.

Because as we age, maintaining muscle becomes increasingly important for strength, mobility, metabolic health and our ability to keep doing the things we enjoy.

And protein is one of the nutritional foundations that helps make that possible.

The question is:

**How much do you actually need?**

And perhaps just as importantly:

**Are you getting enough across the day?**

## Why protein matters more than you might think

Protein provides amino acids, which your body uses for far more than building visible muscle.

Protein contributes to the growth and maintenance of muscle mass and is involved in the structure and function of tissues throughout the body.

Your body is constantly breaking proteins down and building them back up.

That process continues throughout life.

But maintaining muscle becomes more challenging as we get older.

Age-related muscle loss can gradually affect strength and physical capability, particularly when combined with inactivity, inadequate nutrition or illness.

### That makes maintaining muscle an important part of healthy ageing.

And protein is part of that strategy.

## What happens to muscle after 40?

You don't wake up on your 40th birthday and suddenly start losing muscle.

Ageing is much more gradual than that.

But over time, adults can experience declines in muscle mass, strength and function, especially when resistance exercise isn't part of their lifestyle.

There is another important change too.

Older muscle can become somewhat less responsive to the muscle-building stimulus provided by protein. Researchers often describe this as **anabolic resistance**.

In practical terms, it means the combination of:

**adequate protein + resistance training**

becomes increasingly valuable as we age.

Protein provides the building blocks.

Strength training gives your body a reason to use them.

## So how much protein do you actually need?

This is where things become confusing.

In Australia, the recommended dietary intake for protein varies by age and sex. For adults aged 19–70, the RDI is approximately **0.84 grams per kilogram of body weight per day for men and 0.75 grams per kilogram for women**.

From age 70, the recommendations increase to around **1.07 g/kg for men and 0.94 g/kg for women**.

But there is an important distinction.

### A recommended dietary intake isn't necessarily the same thing as an optimal target for every individual goal.

Someone who is sedentary has different considerations from someone strength training several times a week.

An active 45-year-old woman navigating perimenopause may have different goals from a sedentary 25-year-old.

An athlete has different demands again.

And someone trying to lose body fat while protecting muscle may need to think about protein differently too.

Research and expert groups in sports and ageing nutrition commonly consider intakes around **1.0–1.2 g/kg/day or higher** in healthy older adults, with greater amounts sometimes appropriate for physically active people.

Sports nutrition guidance commonly places exercising adults around **1.2–2.0 g/kg/day**, depending on training demands and goals.

That doesn't mean everyone over 40 should immediately start eating 2 grams per kilogram.

### Context matters.

## What does that look like in real life?

Take someone weighing 70 kilograms.

At:

**0.8 g/kg** → approximately **56 g protein/day**

**1.2 g/kg** → approximately **84 g/day**

**1.6 g/kg** → approximately **112 g/day**

That's a considerable difference.

And this is why simply saying *"I eat protein"* doesn't tell us very much.

The better questions are:

How much?

How often?

What are your goals?

How active are you?

Are you strength training?

Are you trying to lose weight?

Are you recovering from demanding exercise?

And what does the rest of your diet look like?

## More isn't automatically better

Protein has become so popular that it's easy to swing too far in the other direction.

High-protein yoghurt.

Protein bars.

Protein water.

Protein cereal.

Protein ice cream.

Protein everything.

You don't need to turn every food you eat into a protein product.

### Protein is important. It isn't the entire diet.

We still need vegetables.

Fruit.

Wholegrains.

Healthy fats.

Fibre.

Micronutrients.

And dietary variety.

At Thrive Beyond 40, we keep coming back to the same principle:

**Strong food and lifestyle foundations first. Targeted nutrition where it adds value.**

## The protein-at-dinner problem

One of the most interesting things to look at isn't just total protein.

It's **when you're eating it**.

A typical day might look something like:

Breakfast: toast and coffee.

Lunch: salad and a small amount of chicken.

Dinner: steak, chicken or fish.

The majority of the day's protein arrives at night.

But muscle protein synthesis responds to protein-containing meals throughout the day.

That means there may be value in spreading meaningful amounts of protein across several meals rather than leaving most of it until dinner.

### Dinner shouldn't have to do all the work.

## Start by looking at breakfast

For many people, breakfast is the easiest opportunity to improve.

Compare:

Toast with jam and coffee.

With:

Eggs and wholegrain toast.

Or:

Greek yoghurt, fruit, nuts and seeds.

Or:

A smoothie containing milk or soy milk, yoghurt and another appropriate protein source.

Or even:

Last night's leftovers.

There isn't one perfect breakfast.

The point is simply to ask:

### Where is the protein?

That one question can change the structure of a meal.

## How much protein should you have at each meal?

There isn't a single number that suits everyone.

Body size, age, total protein intake, activity and goals all matter.

But research into muscle protein synthesis has led to increasing interest in consuming a meaningful serving of high-quality protein at each main meal rather than tiny amounts throughout the day followed by one enormous dinner.

For many adults, somewhere around **25–30 grams of protein in a meal** can be a useful practical starting point, although individual requirements vary.

Larger people, athletes and some older adults may benefit from more.

Rather than obsessing over an exact number, think:

### Breakfast. Lunch. Dinner.

### Does each contain a meaningful protein source?

That's often a much more sustainable place to begin.

## What foods contain protein?

There are plenty of options.

Animal sources include:

Eggs, fish, seafood, chicken, lean meat, milk, yoghurt and cheese.

Plant sources include:

Soy foods such as tofu and tempeh, legumes, lentils, chickpeas, beans, nuts, seeds and wholegrains.

Different foods provide different amounts and profiles of amino acids.

Animal proteins generally contain all essential amino acids in proportions that readily support protein synthesis.

Many plant foods contribute useful protein too, and a varied plant-rich diet can provide adequate protein when thoughtfully planned.

### You don't need to choose between protein and plants.

A strong diet can contain both.

## Protein quality matters, but don't overcomplicate it

You may have heard people talk about **essential amino acids** and **leucine**.

Leucine is one of the essential amino acids involved in signalling muscle protein synthesis.

That's one reason protein quality receives attention in healthy ageing and sports nutrition.

But unless you're an athlete working with a sports dietitian, you probably don't need to calculate the leucine content of every meal.

Instead, focus on:

Adequate total protein.

Good-quality protein sources.

Variety.

Protein across the day.

Resistance training.

### Get the big things right before optimising the small ones.

## Women, perimenopause and protein

Protein becomes particularly relevant to the conversation around women in midlife.

The menopausal transition can coincide with changes in body composition, including changes in fat distribution and lean mass.

At the same time, women may be dealing with:

Poor sleep.

Busy careers.

Family responsibilities.

Changing exercise habits.

Dieting.

Stress.

And hormonal symptoms.

This is not the time to make nutrition increasingly restrictive.

It's a time to think about what the body needs to **retain**.

Muscle.

Bone.

Strength.

Energy.

Capability.

That's why our article on [**Menopause, Muscle & Metabolism**](https://www.thrivebeyond40.au/blog/menopause-muscle-metabolism-after-40) focuses on changing the strategy rather than simply eating less.

### Protein isn't about making women bulky.

It's about helping support the muscle they need for the decades ahead.

## Protein and healthy weight loss

If you're trying to lose excess body fat, protein becomes particularly useful.

Weight loss doesn't automatically mean fat loss alone.

When energy intake is reduced, lean tissue can be lost as well.

Adequate protein combined with resistance exercise can help support the preservation of lean mass during weight loss.

That's important.

Because the goal shouldn't simply be:

**Lose weight.**

A more useful goal can be:

### Reduce excess body fat while protecting muscle.

Those are not necessarily the same thing.

## Don't let the scales be your only measure

Imagine someone begins resistance training.

They're eating well.

Their waist measurement decreases.

They become stronger.

Their clothes fit differently.

Their body composition improves.

But the scales barely move.

Was the program unsuccessful?

Of course not.

This is one of the reasons healthy ageing needs a broader definition of progress.

### Strength matters.

### Capability matters.

### Body composition matters.

### How you feel matters.

The bathroom scales are only one piece of information.

## Protein and bone health

Protein is often discussed in relation to muscle, but bone deserves attention too.

Protein is part of the structural matrix of bone, and adequate dietary protein sits alongside other important bone-health factors such as calcium, vitamin D, resistance and weight-bearing exercise.

After 40, particularly for women approaching and moving through menopause, protecting both muscle and bone becomes increasingly important.

They aren't separate projects.

### Strong muscles help you move.

### Strong bones help support the movement.

That's why **Strength After 40** and **Bone Health After 40** are such closely connected parts of the Thrive approach.

## What about collagen?

Collagen is a protein, but it isn't interchangeable with a complete dietary protein source for muscle building.

Collagen contains amino acids that are particularly relevant to connective tissues, but it is relatively low in some essential amino acids and doesn't provide the same amino-acid profile as high-quality complete proteins used to support muscle protein synthesis.

So if you're taking collagen, don't count on it as your primary muscle-building protein.

Think of these as different nutritional conversations.

### Dietary protein supports your broader protein needs.

### Collagen can be considered for its more specific role within connective-tissue nutrition.

That's why our [**Collagen Renewal Program**](https://www.thrivebeyond40.au/collagen-renewal-program) sits alongside, rather than replaces, good everyday nutrition.

## Do you need a protein powder?

Not necessarily.

You can absolutely meet protein needs through food.

But convenience matters.

A protein powder may be useful for someone who struggles to get enough protein from meals, has limited appetite, trains frequently or simply needs an easy option during a busy day.

It's a tool.

Not a requirement.

And it certainly doesn't make an otherwise poor diet healthy.

### Supplements should solve a problem, not create a lifestyle.

## What about active adults and athletes over 40?

This is where protein becomes even more interesting.

If you're:

Running.

Cycling.

Swimming.

Playing competitive sport.

Strength training.

Doing CrossFit.

Training for endurance events.

Or competing as a masters athlete.

Your nutritional requirements need to reflect the work you're asking your body to perform.

And recovery becomes increasingly important.

Protein intake, carbohydrate availability, hydration, sleep and overall energy intake all matter.

### You can't continually demand high performance from an under-fuelled body.

This is something we'll explore much more deeply in our upcoming **Performance & Longevity** series.

Because ageing well doesn't have to mean slowing down.

For some people, it means continuing to perform.

## More training requires more recovery

There can be a tendency among highly motivated people to think:

If some training is good, more must be better.

But exercise creates stress.

The adaptation happens when your body has the resources and time to recover from that stress.

Protein contributes to repair and adaptation.

But protein can't compensate for:

Chronic sleep deprivation.

Inadequate overall energy intake.

Poor training programming.

Too little recovery.

Or repeatedly training through injury.

### Nutrition supports training. It doesn't rescue bad training.

That distinction matters.

## Can you get too much protein?

For most healthy adults, moderately higher-protein diets within commonly recommended sports and healthy-ageing ranges can fit within a balanced diet.

But more isn't automatically beneficial.

Very high protein intake can crowd out other valuable foods, particularly fibre-rich plant foods.

And people with certain medical conditions, including some forms of kidney disease, may require individualised advice regarding protein intake.

If you have kidney disease, significant medical conditions or specific nutritional concerns, speak with your GP or an Accredited Practising Dietitian before substantially increasing your protein intake.

## A simpler way to think about protein after 40

You don't need to calculate every gram for the rest of your life.

Start here:

**1. Include protein at every main meal.**

**2. Look particularly closely at breakfast and lunch.**

**3. Strength train regularly.**

**4. Eat enough overall to support your activity and goals.**

**5. Prioritise whole-food protein sources most of the time.**

**6. Use convenient protein products when they genuinely make life easier.**

**7. If you're training hard, dieting, vegetarian or vegan, or have more complex needs, consider personalised advice.**

That's already a very strong foundation.

## Don't just eat for the body you see today

One of the biggest shifts in healthy ageing is learning to think beyond the immediate goal.

Perhaps you want to lose five kilograms.

Perhaps you want more definition.

Perhaps you want to run faster.

Those goals are perfectly valid.

But underneath them is something even more important.

### What physical capacity do you want at 60?

### At 70?

### At 80?

Do you want to travel?

Hike?

Carry your own luggage?

Play sport?

Lift grandchildren?

Garden?

Get off the floor easily?

Keep working?

Remain independent?

Then maintaining muscle isn't vanity.

### It's preparation.

And protein is one part of that preparation.

## Build what you want to keep

We spend a lot of time talking about losing things as we age.

Lose weight.

Lose belly fat.

Lose cholesterol.

Lose bad habits.

But healthy ageing also requires us to think about what we want to **build and keep**.

Muscle.

Strength.

Bone.

Fitness.

Energy.

Capability.

Confidence.

Protein isn't a magic solution.

It won't replace movement.

It won't replace sleep.

It won't replace vegetables, fibre or healthy fats.

And it won't build muscle without a reason for your body to adapt.

But combined with resistance training and good overall nutrition, it becomes part of a powerful healthy-ageing foundation.

### Build muscle.

### Nourish it.

### Use it.

### Keep it.

Because the goal isn't simply to live longer.

It's to keep having a body capable of living the life you want.

**Health is the foundation. Life is the point.**

**Age Well. Live Well.**

## Ready to build stronger foundations?

Eat for the body you want to keep.

Healthy ageing isn't about one nutrient, one supplement or one perfect diet.

It's about building strong foundations and understanding where targeted support can add value.

**[DISCOVER OUR APPROACH](https://www.thrivebeyond40.au/our-approach) →**

 

## Continue exploring

[Strength After 40: Why Muscle Is One of Your Best Investments in Healthy Ageing](https://www.thrivebeyond40.au/blog/strength-after-40) →

[Menopause, Muscle & Metabolism: Why Your Body Can Feel Different After 40](https://www.thrivebeyond40.au/blog/menopause-muscle-metabolism-after-40) →

[Recovery After 40: Why Your Body Needs a Different Approach](https://www.thrivebeyond40.au/blog/recovery-after-40) →

[Bone Health After 40: Why Strong Bones Need Attention Before You Feel a Problem](https://www.thrivebeyond40.au/blog/bone-health-after-40) →

 

**Keywords:**  how much protein after 40, protein needs after 40, protein for women over 40, protein and healthy ageing, protein for muscle after 40, protein per day, strength training after 40, protein and menopause, protein for active adults, muscle loss after 40 

**Category:** [Nutrition & Metabolic Health](https://www.thrivebeyond40.au/blog/tag/nutrition-metabolic-health)

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### [Menopause, Muscle & Metabolism: Why Your Body Can Feel Different After 40](https://www.thrivebeyond40.au/blog/menopause-muscle-metabolism-after-40)

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[Read more](https://www.thrivebeyond40.au/blog/recovery-after-40)

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    "url" : "https://www.thrivebeyond40.au/blog/author/lisa-ma"
  },
  "dateModified" : "2026-10-04T10:49:11.608Z",
  "datePublished" : "2026-10-04T10:49:11.000Z",
  "headline" : "Protein After 40: How Much Do You Really Need?",
  "image" : [ "https://www.thrivebeyond40.au/hubfs/Stock%20Images/Blog-protein-after-40-Thrive-Beyond-40.png" ],
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    "name" : "Thrive Beyond 40"
  }
}
```

```json
{
  "@context" : "http://schema.org",
  "@type" : "Article",
  "author" : {
    "@type" : "Person",
    "name" : [ "Lisa Ma" ],
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  },
  "datePublished" : "2026-10-04T10:49:11+0000",
  "description" : "How much protein do you need after 40? Learn why protein matters for muscle, strength, healthy ageing, weight management and exercise recovery.",
  "headline" : "Protein After 40: How Much Do You Really Need?",
  "image" : "https://443094883.fs1.hubspotusercontent-ap1.net/hubfs/443094883/Stock%20Images/Blog-protein-after-40-Thrive-Beyond-40.png",
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    "name" : "Thrive Beyond 40 | Lisa Ma Wellness"
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  "url" : "https://www.thrivebeyond40.au/blog/protein-after-40"
}
```