What I Learned About Protein and Getting Older
A simple look at how protein supports muscle and well-being later in life.
A little while back, I visited a friend I hadn’t seen in years. We used to hike together, take classes at the gym, even race each other up hills for fun.
But this time was different.
He looked smaller. Not just thinner, but tired in a way that caught me off guard. He had trouble getting up from his chair. His hands shook a little. He told me he didn’t eat much these days. “I usually just have toast in the morning,” he said, almost laughing it off.
I nodded, but the truth is, I couldn’t stop thinking about it afterward.
Because the reality is, this happens. It sneaks up.
One day you’re strong, and the next, you’re not sure when that strength started slipping away.
I used to think protein was just for bodybuilders
Honestly, for most of my life, I didn’t give it much thought. As long as I ate three meals a day and didn’t feel hungry, I figured I was fine.
But when I started paying more attention to my body. As as I hit my 50s, I noticed something. I wasn’t bouncing back after a walk in the park like I used to. I was losing muscle more quickly, even though I was moving more. I felt softer, less solid. It didn’t help that I was overweight too.
Then I started reading. Listening. Asking questions.
Turns out, muscle loss happens faster as we age, and not eating enough protein makes it worse. There is even a medical term for it, Sarcopenia. It’s not just about strength in the gym. It’s about how steady you feel walking across a room.
It’s about whether you can carry your groceries or get off the floor without help.
The signs I was missing it
Looking back, the clues were there.
I was getting tired more easily. Little aches stuck around longer. Some mornings, my legs felt like they didn’t belong to me.
And meals? I realized most of mine were light on protein. Especially breakfast! Toast and coffee. A salad here. Maybe pasta later.
It wasn’t enough.
So how much do we actually need?
I used to assume I was covered. Now I know better.
Experts say most older adults need around 0.6 to 0.8 grams of protein per pound of body weight. If you exercise, like I do, it’s more like 1.0 to 1.2 grams per pound.
For example:
At 150 lbs, that’s 90–120 grams per day (or more if you train)
At 180 lbs, you’re looking at 110–145 grams
At first, it sounded like a lot. But when I broke it down, it wasn’t hard to get there. What helped most was spreading it through the day.
What I started doing differently
I didn’t overhaul everything. I just started asking one simple question:
Where’s the protein in this meal?
That changed things. A bowl of oats got a scoop of protein. Lunch always includes some kind of lean meat, beans, or eggs. Dinners are balanced. Snacks have a little more thought.
Some of my go-tos:
Eggs in the morning
Greek yogurt with nuts
Chicken, lentils, or tuna at lunch
A small protein shake after workouts
Cottage cheese or edamame in the evening
I’m not counting grams obsessively. I’m just giving my body what it needs to show up the next day.
The benefits came slowly… and then all at once
I started feeling less sore. Plus I noticed I wasn’t as stiff in the mornings.
My workouts felt better. My balance improved. And even outside of the gym, I had more energy.
And then came something even better. I started feeling stronger outside the gym. Carrying things. Lifting my grandkid. Pushing open heavy doors. I felt more solid. More stable.
That’s the kind of strength I care about.
Why this matters now
I keep thinking about my friend. He’s not weak because he doesn’t try. He’s weak because he’s missing the building blocks his body needs to stay strong.
Protein is one of those blocks.
This isn’t about vanity or getting ripped. This is about keeping your independence. Moving freely. Living the life you want to live.
And that starts with what’s on your plate.
Final thoughts
If you’re in your 50s or beyond, and something just feels a little “off” like your energy, your recovery, your balance… Whatever you do, don’t brush it off.
Look at your meals. Ask yourself the question that helped me:
Where’s the protein?
Your future self will thank you for it.
Disclaimer:
Just to be clear, I’m not a doctor or a health expert. This isn’t medical advice. I’m just sharing my own journey—what’s been working for me, and what hasn’t.
Everyone’s body is different, but if any part of my story sounds like yours, maybe it helps to know you’re not alone.
I’ll keep writing and sharing as I go, week by week, with more of the things I’ve been trying to reboot my fitness after 50. No quick fixes. Just real stuff, from someone doing it one day at a time.