Are You Getting Enough Protein?
If you’re working out, trying to lose fat, or simply want to stay strong as you age, protein needs to be part of the conversation.
So how much do you actually need?
For active adults, particularly those doing strength training, getting more protein can help support muscle repair and maintenance. And protein becomes increasingly important as we get older. Experts commonly recommend around 1.0–1.2 grams per kilogram of body weight for healthy older adults, with individual needs varying based on activity and health.
Here’s an easy example: someone who weighs 150 pounds weighs about 68 kilograms. At 1.0–1.2 grams per kilogram, that’s roughly 68–82 grams of protein per day.
And this is where protein shakes can be incredibly helpful.
I always encourage clients to get most of their nutrition from real, whole foods, which include eggs, Greek yogurt, chicken, fish, cottage cheese, lean meats, beans and other protein-rich foods. But sometimes getting enough protein through meals alone is tough.
A protein shake containing 20–30 grams of protein can help fill that gap without requiring another full meal. It can be especially convenient after a workout, at breakfast, or during a busy afternoon.
Think of a protein shake as a tool, not a replacement for good nutrition.
Strength training gives your muscles a reason to stay strong. Protein gives your body the building blocks to repair and maintain them. And as we age, that combination becomes even more important.
Train your muscles but make sure you’re feeding them protein, too.
