Stronger for Longer: The Case for More Protein With Age

When most people think of protein, they picture bodybuilders or athletes. But here’s the truth: protein is essential at every age, and arguably more important as we get older.

Why Protein Matters Beyond Your 20s

Protein is the building block of muscle, bone, skin, enzymes, and hormones. It helps us recover from workouts, heal from injuries, and stay energized throughout the day. But its role becomes even more critical as we age.

Starting in our 30s and 40s, we begin to lose muscle mass naturally. This process, called sarcopenia, accelerates in later decades. Without enough protein (and resistance training), we can face reduced mobility, frailty, and a lower quality of life.

In other words, staying strong isn’t just about lifting weights; it’s about fuelling your body with the protein it needs to maintain muscle.

Anabolic Resistance: Why Older Adults Need More

Here’s the catch: as we age, our muscles become less responsive to protein. This is called anabolic resistance.

Younger adults can trigger muscle protein synthesis with a modest dose of protein. But older adults need more protein per meal to get the same effect. Think of it as turning up the volume; your muscles need a louder signal to respond.

How Much Protein Do We Really Need?

The current RDA (Recommended Dietary Allowance) for adults is 0.8 g of protein per kilogram of body weight per day. That’s about 55 g for a 150 lb person.

But experts now argue that number is too low, especially for older adults. Research suggests:

• 1.2–1.6 g/kg per day helps maintain muscle and strength into later life
• Up to 2.0 g/kg may be beneficial in times of illness, recovery, or significant muscle loss

For a 150 lb adult (68 kg), that means aiming for 80–110 g of protein per day, and even higher in some cases.

The Benefits of Higher Protein as We Age

Boosting protein intake (alongside resistance training) can:

✅ Prevent or slow sarcopenia

✅ Support balance, mobility, and independence

✅ Improve recovery from exercise or injury

✅ Enhance overall energy and wellness

How VEGAIN Supports Every Stage of Life

At VEGAIN, we build plant-based proteins that deliver the essential amino acids your body needs, including leucine, which plays a key role in stimulating muscle growth.

Our products aren’t just for athletes chasing PBs. They’re for anyone who wants to:

• Stay strong in their 30s, 50s, 70s and beyond
• Protect their independence and mobility
• Fuel their body with clean, sustainable performance nutrition

Because strength isn’t defined by age. It’s defined by how you fuel it.

Bottom Line

Protein needs increase as we age. Not because your body suddenly craves more, but because your muscles require a stronger signal to grow and repair.

The combination of higher protein intake and resistance training is one of the most powerful tools we have to fight muscle loss and stay strong for life.

Whether you’re 25 or 75, the message is the same: don’t skimp on protein. Your future self will thank you, and we’re here to support that journey.