Protein after 35: how much, and why it matters more than ever
6 min read · Mila, certified nutrition coach
If I could change one thing in the diet of a woman over 35, it would be protein. Not because it is trendy, but because with age muscle becomes “harder of hearing” to it: the same portion stimulates muscle protein synthesis less than it did at 25. Meanwhile lean mass starts to decline and fat accumulates faster. Protein is the tool that reverses both.
How much per day
The international PROT-AGE expert group recommends that healthy older adults eat 1.0–1.2 g of protein per kilogram of body weight per day, and more with regular training, because the usual 0.8 g/kg recommendation is not enough to preserve muscle as we age. With strength training, a meta-analysis of 49 studies shows benefits for strength and lean mass up to about 1.6 g/kg per day; above that no additional benefit was found.
For a 65 kg woman that means 65–78 g a day as a baseline and up to about 100 g if she trains seriously for muscle. In your plan in My Better You – LIFE, protein is calculated with exactly this logic — by weight, goal and activity.
How much per meal — where most people go wrong
The body does not “store” protein for later. Studies show that about 25–30 g of protein per meal stimulates muscle protein synthesis maximally, in both young and older people, while a portion under about 20 g gives a blunted response in older adults. The typical mistake: 5 g at breakfast, 15 g at lunch and 60 g at dinner. The total looks fine, but two of the meals are wasted for the muscle.
What 25–30 g of protein looks like on the plate
Reference points (raw product, before cooking — that is how the gram amounts in our recipes are given):
- 120–130 g chicken or turkey breast
- 150 g white fish or 120 g salmon
- 3 eggs + 100 g cottage cheese
- 200 g Greek yogurt + 20 g seeds
- 150 g tofu + 60 g edamame (vegan)
- 1 scoop of whey or plant protein (about 25 g of protein) in a shake
Why this does not harm the kidneys of a healthy person
The PROT-AGE position is clear: for healthy older adults without kidney disease, an intake of 1.0–1.2 g/kg and higher amounts with training are safe. With diagnosed kidney disease, intake is set together with a doctor. If you have doubts or a diagnosis, that is a conversation for the doctor's office, not for an article.
Three habits that make protein easy
First: decide your breakfast once — eggs, cottage cheese or a shake — and stop thinking about it every morning. Second: cook protein for two days (chicken, fish, lentils) so it is ready when you are tired. Third: put the protein on the plate first, then the vegetables, then the side — the portion arranges itself.
What to do this week
- Calculate: body weight × 1.2 g = your daily minimum; × 1.6 g if you train for muscle.
- Split it into 3–4 meals of 25–30 g.
- Fix breakfast first — it is most often under 10 g.
- Check in your plan how much protein each meal carries — the numbers are next to every recipe.
Sources
- Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group — Journal of the American Medical Directors Association, Bauer J. et al., 2013
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults — British Journal of Sports Medicine, Morton R.W. et al., 2018
- Dietary protein recommendations and the prevention of sarcopenia — Current Opinion in Clinical Nutrition & Metabolic Care, Paddon-Jones D., Rasmussen B.B., 2009
- Changes in body composition and weight during the menopause transition (SWAN) — JCI Insight, Greendale G.A. et al., 2019
This article is for information only and does not replace a consultation with a doctor. If you have a medical condition, are pregnant or take medication, discuss changes to your diet and training with a professional.