How Much Protein Do You Really Need After 35? The Key to Sustaining Health and Performance

Nov 14

Protein is crucial for building muscle, maintaining strength, and supporting overall health—especially after 35, when muscle loss becomes a bigger concern.

Yet, most people don’t consume nearly enough.

Why Protein Matters

Protein is made up of amino acids, which are essential for muscle repair and growth. Think of protein as the bricks that build and maintain your muscles.

As you age, muscle loss (sarcopenia) accelerates, making adequate protein intake and strength training even more important for maintaining health and performance.

Adequate protein is crucial for a healthy metabolism, balanced hormones, and a lean & functional physique.

Protein is a key component in maximizing longevity.

Protein is the key to building strength, preserving muscle, and staying powerful at every stage of life.

How Much Protein Do You Need?

Your protein needs depend on factors like age, weight, and fitness goals.

For most non-obese, active individuals who train regularly:

Muscle Building (Goal = support growth): 0.7 to 1g per pound of bodyweight

Fat Loss (Goal = preserve muscle): 0.8 to 1.2g per pound of bodyweight

For those with a BMI over 30, a good rule is to consume 1g of protein per cm of height.

For example, if you're 5’8” (173 cm), aim for 173g of protein daily.

Why Protein Is Critical After 35

As you age, protein synthesis slows down, making it harder to maintain muscle.

Over 40% of men over 50 experience sarcopenia.

Increasing protein intake and incorporating strength training helps counteract this decline, preventing muscle loss, weakness, and other age-related issues.

Men over 45 lose 1-2% of muscle mass per year

What Happens If You Don't Eat Enough Protein?

Not getting enough protein leads to muscle loss, fatigue, weakened immune function, and even accelerated aging.

To stay strong and lean, especially as you age, prioritize protein in your diet and combine it with strength training.

Your health—and performance—will thank you.

Key Takeaway

Prioritizing protein intake becomes increasingly critical after age 35 to combat muscle loss, support strength, and maintain a lean, functional physique—key for longevity and peak performance.

Follow Jared Evans and Emily Evans on LinkedIn for expert insights on high-protein nutrition, optimizing muscle growth, and fueling your body for peak performance.

References:

Janssen, I., Heymsfield, S. B., Wang, Z., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr. Journal of Applied Physiology, 89(1), 81–88.
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384