The protein gap: are you getting enough protein after 40?
Learn how protein supports muscle, energy, and aging — and how to close the gap with clean, easy daily nutrition
After 40, your body begins to lose muscle—whether you notice it or not. This silent decline, called sarcopenia, accelerates each decade and is one of the most powerful predictors of how long and how well you’ll live. It starts with subtle strength loss, slower recovery, and creeping fatigue—but over time, it affects everything: balance, metabolism, immunity, and independence. And the root cause? Not enough protein to support your changing physiology. If you’re over 40 and eating like you did at 25, your body is already falling behind.
❗10 Signs You Might Not Be Getting Enough Protein
1. Muscle Loss or Weakness
You may start noticing your arms feel a little "squishier" than they used to. Your shoulders might look narrower or bonier in photos. That peachy curve in your glutes? It might be flattening out. These subtle shifts are signs your body is breaking down muscle faster than it’s building it.
2. Slow Recovery After Workouts or Injury
That post-workout soreness seems to last longer than it used to. Or maybe a simple knock or strain leaves you limping for days. Without enough protein, your body can’t repair damage efficiently—so recovery slows to a crawl.
3. Low Energy or Fatigue
You’re getting your 7–8 hours, but still waking up groggy. Afternoon slumps hit hard, and coffee only gets you so far. Protein helps stabilize blood sugar and support energy—without it, your body runs on fumes.
4. Hair Thinning or Shedding
You’re pulling more strands from your brush than usual, or noticing more hair circling the shower drain. Hair is made of protein, and your body will prioritize vital organs over follicles when supply runs short.
5. Brittle Nails or Dry Skin
Your nails peel or snap easily, and your skin feels rough or papery—especially on your arms and legs. This can be an early sign that you’re not getting enough of the building blocks your body needs to repair and regenerate.
6. Frequent Cravings—Especially for Sugar
You finish lunch and immediately want something sweet. You find yourself grazing through the afternoon. This often happens when your meals are low in protein, which is what helps keep you full and balanced.
7. You’re Getting Sick More Often
If every cold seems to turn into a drawn-out ordeal—or if you’re catching every bug going around—your immune system may be underpowered. Antibodies and immune cells are built from protein.
8. Mood Swings or Brain Fog
Feeling snappy or spaced out for no clear reason? Protein supplies the amino acids that help your brain make feel-good chemicals like serotonin and dopamine. Without enough, your mood can dip and your focus can scatter.
9. Aching Joints or Sore Knees
If your knees creak going up the stairs or your joints feel more sensitive, it might not just be age. Protein helps maintain the muscle and cartilage that keep joints cushioned and strong.
10. Unexpected Weight Changes
You're eating the same, but your body composition is changing. Clothes fit differently, even if the scale doesn’t budge. This might be muscle turning to fat—a common result of low protein intake paired with aging.
The UK government says 56g for the average person:
It varies based on factors such as age, sex, activity level, and overall health, but the UK dept of Health guidelines recommend about 0.8 grams of protein per kilogram of body weight for adults.
That’s about 56 grams per day for a 70-kilogram person.
What does 56g of protein a day look like in whole food?
Below is an example of how you could reach roughly 56 grams of protein in a day, broken down into familiar portion sizes. Of course, exact protein counts vary depending on brands, cooking methods, and preparation, but this gives a good idea.
Example omnivore meal
Breakfast: 2 large eggs (12 g protein total).
Lunch: 85 g skinless chicken breast (26 g protein), 1 cup cooked brown rice (5 g protein)
Snack: 170 g plain Greek yogurt (17–18 g protein)
Total: 60 g or so of protein.
You’ve just cleared 56 g protein with a relatively simple day of eating, and that’s before adding veggies, fruits, or any other snacks you’d normally enjoy.
Example veggie meal
Breakfast: 1 cup cooked oatmeal (5 g protein), 2 tablespoons peanut butter (8 g protein)
Lunch: 1 cup cooked lentils (18 g protein), lentils are among the highest-protein legumes.
Snack: 1 cup cottage cheese (low-fat) (25 g protein), if you don’t eat dairy, you could substitute a serving of Greek yogurt or a high-protein plant-based yogurt.
Total: 56 g of protein.
That's quite a bit of protein! But here's why that might not be enough for over 40s
The recommended amount is designed to cover the needs of nearly all healthy individuals.
However, people who are more active, older, pregnant, or managing certain medical conditions often benefit from protein intake above the recommended amount. Here are some rough guidelines by age bracket:
What you actually need 👀
The graph shows how protein requirements (g/kg of body weight per day) change across different age groups.
🔹 You’ll notice that:
Infants and young children need more protein for growth.
Requirements dip slightly in adulthood.
After age 50, needs rise again due to muscle maintenance and age-related changes in metabolism and recovery.
Let's break this down by age bracket:
40–50:
Muscle mass and metabolic rate can begin to gradually decline. Many experts suggest 1.0 g protein/kg/day to help offset the early stages of muscle loss.
Example: That same 70 kg individual might aim for 70 g protein/day.
50–60:
Changes in muscle and bone density often become more noticeable. A range of 1.0–1.2 g/kg/day is frequently recommended, especially if you’re active.
Example: For a 70 kg person, that’s 70–84 g protein/day.
60+ and Beyond:
Sarcopenia (age-related muscle loss) becomes more of a concern. Multiple expert groups advise older adults to consume 1.0–1.2 g/kg/day (or even higher, 1.2–1.5 g/kg/day, if you’re dealing with chronic disease or malnutrition risk).
Example: A 70 kg older adult might target anywhere from 70 g to 105 g protein/day, depending on health status and appetite.
Can you meet your protein needs solely with whole food?
Yes. Most healthy individuals can meet their daily protein needs solely by eating a balanced, varied diet.
But it takes discipline and consistency. Which is why CONVENIENCE is important.
Life gets in the way. Work, travel, sickness...whatever it is, it's helpful to be able to top up when you can't meet your protein needs from whole food.
This is where protein supplements come into play.
How to fill your PROTEIN GAP, conveniently
If you want to fill the gap, what does the 'perfect' protein supplement look like?
We asked ourselves the same question. These were our requirements:
All nine essential amino acids
Organic, free of pesticides and hormones
Single ingredient - nothing added
No flavourings
No bloating or bowel irritation
Perfect for low FODMAP diets
Easy to dissolve
Tastes fantastic
We couldn't find a product that met these requirements...
So we developed our own:
Pure Protein
30 Servings
from £23.99
A great way to meet your daily protein needs. Convenient and versatile, UK & EU grown.
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References:
Morton, R. W., et al. (2017). British Journal of Sports Medicine.
Schoenfeld, B. J., & Aragon, A. A. (2020). Medicine & Science in Sports & Exercise.
Antonio, J., et al. (2016). Nutrition & Metabolism.
Bauer, J., et al. (2015). The American Journal of Clinical Nutrition.