Protein and Strength Training After 40
Protein is one of the most useful levers you have alongside training. This is general education, not a personalised nutrition plan — for that, an accredited practising dietitian is the right person.
Aim for a meaningful protein source across each meal, from real foods first. Older adults commonly benefit from more than the minimum recommended intake, but individual needs vary.
What protein supports
- Muscle repair
- Maintenance of lean tissue
- Adaptation to training
- Recovery
- General nutrition
How much
The standard adult protein recommendation of about 0.8 grams per kilogram daily is a general baseline, not necessarily an optimal target for every active or older adult. Expert groups have commonly proposed approximately 1.0–1.2 grams per kilogram per day for healthy older adults, with individual needs varying according to health, activity and clinical circumstances [5].
People with kidney disease, complex medical conditions, altered appetite or therapeutic dietary requirements should seek advice from an accredited practising dietitian or doctor before changing protein intake.
Practical food examples
- Eggs
- Greek yoghurt
- Milk
- Fish
- Chicken
- Lean meat
- Tofu and tempeh
- Lentils and beans
- Cottage cheese
- Fortified plant-based alternatives
Distribute across the day
Aim to include a meaningful protein source at each meal rather than relying on one large evening serving. Sports-nutrition guidance often suggests servings in the range of approximately 20–40 grams, depending on the individual and meal context [6].
- Personalised meal plans
- Claims that supplements are essential
- Promises of fat loss
- Exact clinical targets for people with health conditions
- 1.Protein spread across the day supports training adaptation.
- 2.Food first — supplements are optional, not essential.
- 3.Personal targets belong with a dietitian, especially if you have health conditions.
Evidence and references
- [5]Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group — Bauer J et al. JAMDA, 2013.
- [6]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 — Morton RW et al. British Journal of Sports Medicine, 2018.
Related resources
Strength Training After 40: Why It Matters More Than Ever
Learn how strength training can support muscle, movement, confidence and independence as you get older.
Muscle Loss With Age: Understanding Sarcopenia
A plain-language explanation of age-related changes in muscle strength and physical function.
Recovery, Sleep and Muscle Soreness
Understand normal training fatigue, recovery habits and when symptoms deserve further attention.
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