Why Protein Matters More as We Age

When we think about ageing well, we often picture heart health, mobility, and mental sharpness. But one crucial factor often gets overlooked: muscle. And as Dr. Gabrielle Lyon—founder of the Muscle-Centric Medicine approach—emphasizes, maintaining healthy muscle mass is one of the most important things we can do to age well. And that starts with one key nutrient: protein.

The Muscle-Protein Connection

Muscle is more than just tissue that helps us move. It’s a powerful organ of longevity. According to Dr. Lyon, “Muscle is the currency of aging.” It plays a major role in regulating metabolism, supporting immune function, maintaining balance and preventing falls, and helping us bounce back faster from illness or injury.

As we age, we naturally lose muscle mass — a condition called sarcopenia. This can begin as early as our 30s or 40s, and without the right nutrition and resistance training, it accelerates with each passing decade.

This is where protein comes in.

Why We Need More Protein as We Age

Contrary to old thinking, older adults don’t need less protein—they need more. Research, including the work of Dr. Lyon, shows that aging muscles become less responsive to smaller amounts of protein. This means you need a higher dose at each meal to stimulate muscle protein synthesis (the process your body uses to repair and build muscle).

Dr. Lyon recommends aiming for at least 30 grams of high-quality protein per meal, particularly at breakfast and lunch, to kickstart this process. Many older adults fall short here, often consuming a carb-heavy breakfast or skipping meals entirely—leading to muscle breakdown over time.

Protein Helps More Than Just Muscle

Getting enough protein doesn’t just help you stay strong and active—it also supports:

• Healthy weight maintenance (protein keeps you fuller for longer)

• Better blood sugar control

• Stronger bones

• Improved immune function

Plus, protein-rich foods provide essential amino acids that help with tissue repair, hormone production, and even neurotransmitter function—important for mood and brain health.

Combine Protein with Strength Training

Of course, eating more protein isn’t a magic bullet on its own. You need to stimulate your muscles through resistance training to truly benefit. This is where your gym sessions come in. Whether you're lifting dumbbells, using resistance bands, or doing bodyweight exercises, pairing your workouts with sufficient protein creates the ideal environment for preserving muscle and thriving as you age.

Take Action Today

If you're over 40 , it’s time to make protein a priority. Start by checking your meals—are you getting enough? Aim for lean meats, eggs, dairy, and quality protein powders if needed. 

Healthy aging starts with muscle. Muscle starts with protein.