After 40, your body naturally begins to lose muscle mass — a process called sarcopenia. This isn’t just about aesthetics; less muscle means lower strength, slower metabolism, and even reduced independence later in life. But the solution isn’t complicated: protein is your ally. Eating enough protein helps preserve muscle, maintain bone density, improve recovery, and keep you energized.
Common Mistakes Most People Make
Many adults think they’re eating plenty of protein when in reality they’re falling short. A typical breakfast of toast or cereal? Low protein. A salad at lunch without a proper protein source? Still low. By the end of the day, it’s easy to miss the target.
Another mistake is swinging too far in the other direction — relying only on shakes and bars, forgetting the importance of whole foods.
Simple Strategies That Work
- Aim for 25–35 grams of protein at each meal. This is the “sweet spot” shown in research to stimulate muscle protein synthesis.
- Mix it up. Lean meats, eggs, dairy, beans, lentils, tofu, tempeh, fish — all are powerful options.
- Snack with purpose. Instead of chips, grab Greek yogurt, cottage cheese, or a protein bar.
- Use protein powder as a tool, not a crutch. Shakes are convenient, but they shouldn’t replace real food.
Bottom Line
Hitting your protein goals doesn’t have to be complicated or restrictive. Think consistency, not perfection. When you fuel your body properly, you’ll feel the difference — stronger, more energized, and more resilient!
👉 For nutrition consultations and counseling, contact fitnessbyjacelyn@gmail.com.
