If you’re a man over 40 lifting weights, the biggest factor affecting your strength, recovery, and muscle retention isn’t your workout plan — it’s your protein intake. Learn how to support muscle, strength and longevity through evidence-informed nutrition that works with your changing physiology.
Protein Intake for Men Over 40: How to Support Muscle, Strength and Longevity
As a man over 40, your body responds differently to training and nutrition than it did in your 20s and 30s. You’re working harder to build or maintain muscle, and progress may feel slower — not because you’re doing anything wrong, but because of predictable age-related physiology.
One major factor?
Your body becomes less efficient at using dietary protein to build and maintain muscle — a process known as anabolic resistance. This doesn’t mean you can’t gain muscle after 40. It simply means your nutrition needs an upgrade to support your training.
This article explains the science behind protein intake for men over 40, why protein matters more with age, and how to structure your meals to support muscle, strength and long-term health.
Why Protein Intake Changes After 40
As we age, several physiological changes occur:
- Muscle protein synthesis becomes less responsive to smaller doses of protein.
- You naturally lose muscle mass if you do not strength train (known as sarcopenia).
- Recovery becomes slower without adequate nutrition.
- Appetite regulation changes, often reducing protein intake unintentionally.
Research demonstrates that older adults benefit from prioritising high-quality protein to support muscle and functional strength.
If you’re training consistently but not fuelling consistently, you are limiting your progress before you even step into the gym.
For more on the relationship between aging and muscle loss, see our guide to preserving muscle and staying strong after 40.
Understanding Anabolic Resistance
Anabolic resistance refers to the reduced sensitivity of muscle tissue to dietary protein as we age. This means:
- You need more protein per meal to trigger the muscle-building response.
- Protein spacing becomes more important than ever.
- Larger doses of high-quality protein are often required to reach the “leucine threshold,” the point at which muscle protein synthesis is activated.
Sports nutrition research suggests that older adults may require higher per-meal protein intake to stimulate muscle growth.
This is one of the key reasons why men over 40 who train but under-eat protein struggle to see results.
General Protein Intake Guidance for Men Over 40
While needs vary from person to person, guidance from the International Society of Sports Nutrition suggests the following general guidance (not personalised advice):
Minimum of 1.4 to 2.0 g of protein per kg of body weight per day.
Examples:
- If your weight is 68 kg, then you would aim for 95–136 grams per day.
- If your weight is 84 kg, then you would aim for 118–168 grams per day.
If you’re unsure how to measure your progress, see our guide to 5 signs your strength training is working after 40.
The 20-Gram Rule: Why Protein Spacing Matters
Eating enough total protein is step one.
Eating it in the right amounts across the day is step two.
Research has shown that your muscles respond best when you consume 20–40 grams of high-quality protein at each meal. This amount has been shown to maximise muscle protein synthesis in older adults.
How to Hit Your Protein Target at Each Meal (Meal Upgrade Guide)
Breakfast
Common mistake: Cereal, toast, or fruit only — low protein.
Upgrade:
- Greek yogurt + scoop of protein powder
- 3–4 eggs with cheese
- Protein shake + berries
Lunch
Common mistake: Sandwich with minimal protein or carb-heavy soup.
Upgrade:
- Large chicken or tuna salad
- Chilli with lean beef or turkey
- 5 oz lean deli meat on whole-grain bread
Dinner
Common mistake: Pasta-heavy meals or very small portions of meat.
Upgrade:
- 5–6 oz chicken, steak, pork, or fish
- Add cottage cheese or Greek yogurt as a high-protein side
High-Quality Protein Sources for Men Over 40
Dairy Options
- Greek yogurt: ~18–20g per serving
- Cottage cheese: ~12–15g per ½ cup
- Whey or casein protein powder: ~20–30g per scoop
Lean Animal Sources
- Chicken breast: ~30g per 4 oz
- Salmon: ~25g per 4 oz
- Tuna: ~20g per can
- Lean beef: ~25–30g per 4 oz
Plant-Based Options
- Lentils: ~18g per cooked cup
- Beans: ~12–15g per cup
- Tofu/tempeh: ~10–15g per ½ cup
- Edamame: ~17g per cup
A balanced approach that includes a variety of protein sources ensures you meet amino acid needs without relying exclusively on supplements.
Post-Workout Protein: What You Should Know
Your body is especially responsive to protein after strength training.
This period is often referred to as the “anabolic window.” While once believed to be 30 minutes, research now shows it is closer to 1–2 hours.
Simple Post-Workout Formula
- Fast-digesting protein (whey shake)
- Fast-digesting carbohydrate (banana, oats, or piece of fruit)
This combination supports muscle repair and replenishes energy.
Putting It All Together
Strength training after 40 is one of the most powerful tools you have to maintain muscle, protect your joints, and support longevity — but it must be paired with adequate protein.
By spacing your protein intake throughout the day, prioritising 20–40 grams at each meal, and selecting high-quality sources, you create the ideal environment for muscle maintenance and strength gains.
For more on why Over Lifestyle focuses on evidence-based training and realistic strategies for men over 40, visit our About page.
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Disclaimer
This article provides general nutrition information for educational purposes and is not a substitute for personalised dietary advice or medical guidance. Always consult a qualified healthcare professional before making changes to your nutrition or exercise programme. [Read our full disclaimer].