Why Protein After 40 Is Non-Negotiable
As we move through our 40s and beyond, our bodies naturally start to shift — and while staying active is essential, how we fuel that activity becomes even more important.
At Team Revive, we see this every day in our fitness community. Many of us hit a point where we’re doing all the right things — training regularly, eating “well” — but results stall. Energy dips. Recovery slows. Sound familiar?
One of the missing links? Protein.
What Happens to the Body After 40?
From around age 40 onwards, these key changes start to happen:
Sarcopenia (age-related muscle loss) begins — around 1% muscle loss per year if not actively addressed
Anabolic resistance makes your body less responsive to strength training and dietary protein
Hormone changes affect muscle recovery and metabolism (e.g., estrogen, testosterone, growth hormone)
Recovery takes longer and injuries are more common without proper nutrition
Metabolism slows as lean mass declines
In short — we have to work smarter. Not just harder.
Why Protein Becomes So Important
Getting enough protein supports:
Lean muscle maintenance and growth
Efficient recovery after training
Better energy and performance
Appetite regulation and blood sugar stability
Metabolic health (helping to offset that midlife “slump”)
For active adults over 40, research suggests 1.2–2.0g of protein per kg of body weight per day — spaced evenly across meals and snacks — to maximise muscle repair and strength outcomes.
