Why Protein Is Important After 40

Protein becomes increasingly important after the age of 40 due to natural age-related changes in the body. One of the most significant changes is sarcopenia, the gradual loss of muscle mass and strength that begins in midlife. Adequate protein intake helps counteract this process by supporting muscle repair, maintenance, and growth. This is crucial not only for maintaining physical performance but also for preserving mobility, independence, and overall quality of life.

In addition to muscle preservation, protein supports metabolic health. As we age, our metabolism tends to slow down, which can lead to weight gain and increased body fat, especially around the midsection. A protein-rich diet can help boost metabolism by increasing the thermic effect of food (the calories burned during digestion), promoting satiety, and helping regulate blood sugar levels. This makes it easier to manage weight and reduce the risk of metabolic disorders such as type 2 diabetes and cardiovascular disease.

Protein is also essential for bone health, which often becomes a concern after 40. While calcium and vitamin D are frequently highlighted for maintaining strong bones, protein plays a key role as well. It contributes to bone density and supports the structure of tissues that surround and protect bones. Consuming enough protein, especially when paired with resistance training, helps reduce the risk of osteoporosis and fractures as we age.

Lastly, protein is vital for the body’s recovery and immune function. As we grow older, the body becomes less efficient at healing and fighting off illness. Protein provides the building blocks (amino acids) necessary for repairing tissues, producing enzymes and hormones, and supporting a healthy immune response. Prioritizing high-quality protein sources in your daily nutrition can help keep the body resilient and better equipped to handle the challenges of aging.

Written by First Assistant Coach, Bao Le.