The best protein for over 40s focuses on high-quality sources rich in leucine (like whey, eggs, poultry, fish, Greek yogurt, soy) to combat age-related muscle loss, emphasizing whole foods for essential nutrients, though whey protein supplements are excellent for muscle synthesis, with plant-based options being good alternatives if dairy-free. Aim for a varied diet, incorporating lean meats, dairy, fish, beans, nuts, seeds, and eggs, as these provide complete amino acids and other vital nutrients, rather than relying solely on supplements.
Eat plenty of animal protein foods
Animal protein foods like chicken, hamburgers, and fish are often categorized as some of the best protein sources available. Their amino acid pattern and good digestibility are part of the reason they are essential for health and human growth.
If you're over age 40-50.
Once you're between the ages of 40 and 50, sarcopenia — losing muscle mass as you age — begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person.
Two eggs a day provide about 12-14 grams of high-quality protein, which is a great start but usually not enough for your entire daily requirement, especially if you're active; most adults need significantly more (around 46g for women, 56g for men), so you'll need to add other protein sources like meat, dairy, beans, or tofu to meet your goals, says the TODAY Show.
To easily get 30 grams of protein, focus on single-ingredient sources like 4 oz of chicken breast, 1 cup of cottage cheese, 5 large eggs, a can of tuna, or a scoop of protein powder in a shake, or combine smaller amounts like Greek yogurt with nuts, or eggs with cottage cheese for a balanced, quick meal.
What are the symptoms of low protein in blood?
When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.
To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat). Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or Greek yogurt. 5-6 whole eggs.
To calculate your protein needs, start with your weight in kilograms and multiply by a factor based on your activity level and goals: 0.8 g/kg for sedentary adults (the minimum), 1.2–2.0 g/kg for active individuals (muscle gain/fat loss), or more for specific needs like older adults (1.0–1.2 g/kg) or athletes, keeping in mind that higher activity and muscle building require more protein, while consulting a professional is best for health conditions.
Experts recommend a daily intake of at least 0.36 grams of protein per pound of body weight (0.8 grams per kg). That's 43 grams per day for someone weighing 120 pounds, 54 grams daily if you weigh 150 pounds and 72 grams per day if you weigh 200 pounds.
7 Protein-Packed Foods to Add to Your Diet
Whether the protein comes from food or a supplement, the body breaks it down to amino acids to use for biological work. The main difference—protein foods naturally come with more nutrients than just protein, which is why it's recommended to take a “food first” approach (when possible) to meet daily protein needs.
The "healthiest" protein powder depends on your goals, but top contenders often include Whey Protein Isolate (WPI) (like Optimum Nutrition Gold Standard or Momentous) for lean muscle, high-protein, low-carb needs, and plant-based options (like EarthChimp, Garden of Life SPORT) for vegans or sensitivities, with an emphasis on minimal additives, third-party testing (NSF Certified, Informed Choice) to avoid heavy metals, and clean ingredients like lupin (Mikuna) for single-source, nutrient-rich choices.
Read the Label: Look for whey protein with minimal artificial ingredients and high protein content per serving. Avoid Excessive Sweeteners: Many brands use artificial sweeteners, such as sucralose and aspartame, which can cause bloating and digestive discomfort.
Yes, most healthy adults can drink whey protein every day as a convenient supplement to meet protein goals, but it's not essential if you get enough from whole foods; moderation (1-2 scoops/day), sufficient water, and choosing quality brands are key to avoid side effects like bloating or digestive issues, while those with kidney issues or milk allergies should be cautious.
Signs of low protein
Since nearly half of all protein in your body is stored in your muscles, a decline in muscle mass will be the most visible symptom of insufficient protein. But that's not the only red flag. Other symptoms of protein deficiency can include1: Brittle hair and nails.
A urine test for protein is a diagnostic tool healthcare providers use to measure the amount of protein in your pee (urine). Healthy kidneys produce very little protein. If you have higher levels of protein in your pee, it could point to a kidney condition.
Kwashiorkor is one of the two main types of severe protein-energy undernutrition. People with kwashiorkor are especially deficient in protein, as well as some key micronutrients. Severe protein deficiency causes fluid retention in the tissues (edema), which distinguishes kwashiorkor from other forms of malnutrition.
Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.
Here are 12 surprising sources of protein:
To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
Protein foods