Why Your Protein Needs Go up as You Age

You’ve heard you need more protein as you age—but has anyone ever explained why?

It’s true: our protein needs actually increase over time, even if you’re less active or eating less overall. In fact, getting enough high-quality protein can be one of the most powerful ways to stay strong, mobile, and mentally sharp well into your 60s, 70s, and beyond.

Let’s break down why protein becomes more important—not less—as you get older.

1. You Naturally Lose Muscle as You Age

Starting around age 40, we begin to lose up to 1% of muscle mass each year—a process called sarcopenia. This muscle loss accelerates in your 60s and 70s and can be even more rapid after bariatric surgery or during weight loss.¹

Less muscle means:²

• Weaker strength and balance
• Higher risk of falls and fractures
• Slower metabolism and potential weight regain
• Lower energy and stamina

The good news: Getting enough protein can slow—or even reverse—muscle loss, especially when paired with resistance exercises like walking, squats, or light weights.

2. Protein Powers More Than Just Muscles

Every single cell in your body—skin, hair, heart, brain, and immune system—is built from protein.

As you age, your body needs more raw materials to repair tissues, fight inflammation, and replace aging cells. Without enough protein, it simply can’t keep up with daily repairs, which can lead to:³

• Slow wound healing
• Thinning hair and fragile nails
• Brain fog or low mood
• Poor immune function

Think of protein as your body’s repair crew—and aging means the crew has more work to do!

3. You Absorb Protein Less Efficiently Over Time

As we age, our bodies become less efficient at using protein, which means you need more to achieve the same muscle-building effect.

Experts recommend:

• Adults over 50: 1.0–1.2 grams of protein per kilogram of body weight (for most older adults, that’s about 75–100 grams per day)⁴
• Post-bariatric and weight loss patients may need even more to preserve lean mass⁵
• If you’re using a GLP-1 medication (like Ozempic^® or Wegovy^®), prioritizing protein is especially important since these medications can reduce appetite—and therefore protein intake

4. Not All Protein Is Created Equal

Grocery store shakes and bars may claim to be “high protein,” but they’re often made with low-quality protein that’s hard to digest or poorly absorbed.

Look for protein sources that are:

• High in leucine—the amino acid that triggers muscle growth⁶
• Complete, meaning they contain all nine essential amino acids
• Backed by quality testing

Unjury^® protein is designed to meet these needs—trusted by hospitals, recommended by dietitians, and formulated with superior whey protein isolate to give your body the building blocks it needs to thrive at every age.

What You Can Do Today to Support Muscle Life?

If you’re 40+, post-op, or focused on healthy aging, here are three simple steps to boost your protein intake:

• Aim for 30g of protein at every meal
• Include a high-quality protein shake (like Unjury) if you can’t meet your protein goals with whole foods
• Don’t skip strength training—even 2–3 times per week can help protect your muscle and metabolism

Remember: Aging Strong Requires More Protein

If you want to stay active, sharp, and independent, you need more than good intentions—you need enough high-quality protein to support your body’s natural repair systems.

Give your body the fuel and tools it needs for daily repair and restoration.

Shop Protein

References

1. Walston JD. Opin Rheumatol. 2012;24(6):623-627.
2. Prado CM et al. Ann Med. 2018;50(8):675-693.
3. Guo EL et al. Dermatol Pract Concept. 2017;7(1):1-10.
4. Nowson C et al. Nutrients. 2015;7(8):6874-6899.
5. Stocker R et al. Nutrition. 2022;97:111577
6. Breen L et al. J Physiol. 2012;590(9):2065-2066.