Protein talk usually happens in gyms between trainers and twenty-somethings chasing gains. But what about those of us not trying to bench-press Arnold Schwarzenegger?
Turns out, skipping protein – intentionally or not – has consequences. Here are the top 5:
Accelerates muscle loss. Not enough protein speeds up sarcopenia (age-related muscle loss), especially if you're inactive. Translation: higher risk of frailty.
Weakens your immune system. Wounds heal slower. Recovery takes longer. You're more vulnerable to getting sick.
Clouds your brain. Low protein is linked to brain fog and cognitive decline, leaving you with difficulty concentrating, mood swings and mental sluggishness.
Weakens your bones. Less protein means weaker bones = higher fracture risk when you fall.
Drains your energy. Low protein destabilizes blood sugar and leaves you physically exhausted, not just mentally dozy.
Bottom line: Unless you've got a fountain of youth in the backyard, your body's facing changes as the years tick by. That's normal. But skipping protein puts you at a disadvantage. So here's the quick breakdown on how much you need, how to add it in, and how to go from zero to Arnold (or at least some of the way).
How much do you need?
The USDA recommends 0.4-0.7 grams per pound (or 0.9-1.6 grams per kilogram) of body weight for adults 65+. Want my advice – make the math easy for yourself and aim for 0.5g per pound (or 1g per kilo) of body weight minimum every day. So if you’re 140lbs, you should aim to eat at least 70g of protein/day.
More active? Dealing with health conditions? Add in a bit extra.
While research suggests 20-30g per meal triggers muscle protein synthesis (we'll dive deeper in a later post), don't stress about that yet. Baby steps: just hit your total daily target first.
How to add it in?
For the grazers who survive on toast and yogurt: Start with more protein-rich snacks. Mixed nuts and dried fruit, cheese sticks, cottage cheese, Greek yogurt, or even protein bars (just read the label and keep an eye on those added sugars) are easy wins.
Ready for the next level? Add protein to every meal – plant or animal, whatever your preference. Do it daily or every other day to start.
Hate tracking? Try protein powder. Whey protein packs the most punch per serving and contains all essential amino acids (I'm pretty active so I have a scoop or two every other day). Vegetarians: Plant protein powders are solid options too.
Protein cheat sheet
Follow any medical or dietary restrictions first - medical advice is always the priority. But for easy additions, check out the protein cheat sheet below for the best foods to boost your daily intake.
Your next shopping list
Start small. Work your way up. Try new things. You might be surprised to find Arnold staring back at you in the mirror by year's end. 💪
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.