** Protein is the foundation of muscle health, essential for building, repairing, and maintaining muscle tissue throughout life.
As we age, our bodies’ ability to utilize protein changes, requiring adjustments in intake to preserve muscle mass and strength.
This article explores protein requirements for adults aged 20+, 40+, and 50+, highlights complementary nutrients and Winning Naturals supplements to support muscle maintenance, and provides practical, protein-packed recipes to help you meet your goals deliciously.
Whether you're a fitness enthusiast or simply aiming to age vibrantly, understanding protein’s role and how to optimize it is key to thriving.
Protein Needs by Age Group
Ages 20+: Building a Strong Foundation
In your 20s and 30s, muscle mass is typically at its peak, and your body efficiently uses protein for growth and repair.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight daily, but for active individuals engaging in resistance training, needs increase to 1.0 - 1.6 g/kg/day.
For a 150-pound (68 kg) person, that’s about 68 - 110 grams of protein daily.
Spreading intake evenly across meals, aiming for 20 - 30 grams per meal, optimizes muscle protein synthesis (MPS), the process that repairs and builds muscle fibres post-exercise.
This age group benefits from establishing a solid foundation of muscle mass to support long-term health and activity.
Ages 40+: Counteracting Early Decline
Starting in your 30s, muscle mass begins to decline by roughly 1% per year, a condition called sarcopenia.
This is compounded by anabolic resistance, where the body becomes less efficient at processing protein.
Adults aged 40+ should aim for 1.2 - 2.0 g/kg/day (82 - 136 grams for a 150 pound person), with 25 - 35 grams per meal to maximize MPS.
Pairing protein with resistance training 2 - 3 times per week enhances the body’s ability to use dietary protein, preserving lean muscle and supporting metabolic health.
Strategic protein intake at this stage helps maintain strength and vitality as you approach midlife.
Ages 50+: Fighting Sarcopenia
After age 50, sarcopenia accelerates, and muscle strength declines faster than mass, increasing risks of falls, frailty, and metabolic issues.
Protein needs remain at 1.2 - 2.0 g/kg/day, with some active individuals or those with chronic conditions benefiting from up to 2.0 g/kg/day.
Consuming 30 - 40 grams of protein per meal, especially after workouts, is crucial to overcome anabolic resistance and stimulate MPS.
Adequate protein also supports blood sugar regulation and energy levels, contributing to overall resilience.
For a 150 pound person, this translates to 82 - 136 grams daily, ideally spread across three meals and a snack.
Beyond Protein: Supporting Muscle Health with Winning Naturals Supplements
While protein is critical, other nutrients enhance muscle maintenance by reducing inflammation, boosting energy production, and aiding recovery.
Winning Naturals offers several supplements that complement a high-protein diet and support muscle health:
CoQ10: This antioxidant supports mitochondrial energy production, vital for muscle function.
Research suggests 100 - 600 mg daily can improve exercise performance and reduce muscle damage, particularly for those over 40, as natural CoQ10 levels decline with age.
Adding Winning Naturals CoQ10 to your routine can enhance stamina during workouts.
Turmeric (Curcumin): Curcumin’s anti-inflammatory and antioxidant properties (150 - 1500 mg/day) help reduce post-exercise muscle damage and inflammation, speeding recovery.
Winning Naturals Turmeric can support faster muscle repair, allowing you to maintain an active lifestyle.
Magnesium Glycinate: Magnesium aids muscle relaxation and recovery, reducing cramps and soreness.
At 200 - 400 mg/day, Winning Naturals Magnesium Glycinate is a bioavailable form that’s gentle on the stomach, making it ideal for active adults across all ages.
Astaxanthin: This potent carotenoid antioxidant (4 - 12 mg/day) enhances muscle endurance and recovery by combating oxidative stress.
Winning Naturals Astaxanthin supports physical performance and may improve cognitive function, benefiting both body and mind.
ZenTough Multivitamins for Men: A high-quality multivitamin ensures adequate micronutrients like vitamin D, B vitamins, and zinc, which are essential for muscle protein synthesis and overall health.
Winning Naturals Multivitamins for Men is tailored to fill dietary gaps, particularly for those over 50, when nutrient absorption may decline.
Consult a healthcare provider before starting supplements to ensure they align with your health needs.
Practical Tips for Meeting Protein Needs
To hit your protein targets, focus on high-quality sources like lean meats, fish, eggs, dairy, tofu, lentils, and quinoa.
Distribute intake evenly across meals: 20 - 40 grams each, depending on your age and activity level.
Pair protein with resistance exercises (e.g., weightlifting, bodyweight workouts) 2 - 3 times weekly to maximize muscle benefits.
Low-load resistance training to fatigue can be as effective as high-load training, making it accessible for all fitness levels.
Hydration and adequate sleep also play key roles in muscle recovery and overall health.
Protein-Packed Recipes for Muscle Maintenance
Incorporate these nutrient-dense, flavourful recipes into your routine to meet your protein goals while keeping meals enjoyable.
Greek Yogurt Power Bowl (Breakfast, ~32g Protein)
Ingredients (Serves 1):
1 cup plain Greek yogurt (20g protein)
1 scoop vanilla whey or plant-based protein powder (10g protein)
½ cup mixed berries (antioxidants for recovery)
1 tbsp chia seeds (2g protein, omega-3s)
1 tbsp almond butter (healthy fats)
Instructions:
In a bowl, mix Greek yogurt with protein powder until smooth.
Top with berries, chia seeds, and a drizzle of almond butter.
Serve immediately for a quick, muscle-supporting breakfast.
Tip: Pair with 200 mg Winning Naturals CoQ10 or 4 mg Astaxanthin to boost energy and recovery.
Egg and Cottage Cheese Scramble (Breakfast, ~32g Protein)
Ingredients (Serves 1):
3 large eggs (18g protein)
¾ cup cottage cheese (14g protein)
1 cup spinach (vitamins and minerals)
1 tsp olive oil (healthy fats)
Salt and pepper to taste
Instructions:
Heat olive oil in a skillet over medium heat.
Whisk eggs and pour into the skillet, stirring gently.
Add cottage cheese and spinach, cooking until eggs are set and spinach is wilted.
Season with salt and pepper, then serve warm.
Tip: Pair with 200 mg Winning Naturals CoQ10 to enhance energy for your morning workout.
Grilled Chicken Quinoa Salad (Lunch, ~35g Protein)
Ingredients (Serves 1):
4 oz grilled chicken breast (28g protein)
1 cup cooked quinoa (7g protein)
1 cup mixed greens (spinach, arugula)
½ avocado (healthy fats)
1 tbsp olive oil, lemon juice (dressing)
Instructions:
Grill chicken breast until cooked through (165°F internal temperature).
Toss quinoa, greens, and sliced avocado in a bowl.
Slice chicken and place on top. Drizzle with olive oil and lemon juice, then sprinkle with some turmeric powder (optional).
Enjoy as a balanced, protein-rich lunch.
Tip: Take 200 mg Winning Naturals Magnesium Glycinate post-meal to aid muscle relaxation.
Salmon and Lentil Bowl (Dinner, ~33g Protein)
Ingredients (Serves 1):
4 oz baked salmon (23g protein)
1 cup cooked lentils (10g protein)
1 cup steamed broccoli (antioxidants, vitamin C)
1 tsp olive oil, garlic, and lemon zest (flavor)
1 Winning Naturals Multivitamins for Men - optional (micronutrient support)
Instructions:
Preheat oven to 400°F. Bake salmon with olive oil, garlic, and lemon zest for 12 - 15 minutes.
Cook lentils according to package instructions.
Steam broccoli until tender-crisp.
Combine in a bowl and serve warm.
Tip: Take a Winning Naturals Multivitamins for Men with this meal to ensure adequate vitamin D and zinc for muscle health.
Bottom Line
Protein is vital for maintaining muscle mass and strength across all ages, with needs rising from 1.0 - 1.6 g/kg/day for those 20+ to 1.2 - 2.0 g/kg/day for those 40+ and 50+.
Spreading intake across meals (20–40 grams each) and combining with resistance training optimizes muscle protein synthesis.
Winning Naturals supplements like CoQ10, Turmeric, Magnesium Glycinate, Astaxanthin, and Multivitamins for Men enhance muscle health by supporting energy, reducing inflammation, and filling nutritional gaps.
Incorporate high-protein meals like the recipes above to fuel your body for strength and longevity, and visit Winning Naturals for premium supplements to support your journey.
References:
1. Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62.
2. Fernández-Lázaro D, et al. Effects of curcumin supplementation on sport and physical exercise: a systematic review. Crit Rev Food Sci Nutr. 2020;61(6):946–958.
3. Trouwborst I, et al. Nutritional interventions: dietary protein needs and influences on skeletal muscle of older adults. J Gerontol A Biol Sci Med Sci. 2023;78(6):1037–1044.
4. Hernández-Lepe MA, et al. Effect of resistance training and protein supplementation on muscle mass, strength, and function in the elderly. J Cachexia Sarcopenia Muscle. 2020;11(6):1459–1473.
5. Liu Y, et al. Combined supplementation of Coenzyme Q10 and other nutrients in specific medical conditions. Nutrients. 2022;14(20):4349.