Are You Eating Enough Protein to Stay Strong After 30? (Hint: Probably Not)

Pannell Project
Aug 4
2 min read

Most people think muscle loss happens only when you're inactive or elderly.

But here’s the truth:You start losing muscle around age 30 — and unless you do something about it, it gets worse every year.

Let me ask you this:

Do you feel like your strength is slowly slipping?
Do workouts feel harder than they used to?
Have you noticed a softer body, slower metabolism, or more joint pain?

If so, it may not be your age — it might be your protein intake.

Muscle Loss is Real (and Preventable)

The average person loses 3–5% of their muscle mass per decade after 30 — and this accelerates after age 65. This condition, called sarcopenia, leads to:

Decreased strength
Slower metabolism
Higher injury risk
Less independence as you age

But the good news? You can reverse and prevent much of this with the right nutrition and movement.

How Much Protein Do You Actually Need?

You’ve probably heard the outdated advice:“Just eat 0.36g of protein per pound of body weight.”That’s the minimum to prevent deficiency — not enough for strength, recovery, or aging well.

Current research recommends:0.7–1.0 grams of protein per pound of body weight per day for active adults Even higher for older adults or those recovering from injury or surgery Split across meals to maximize absorption

So if you weigh 160 lbs, you should be eating at least 112g – 160g of protein per day — every day.

This Isn’t Just for Bodybuilders

If you’re:

Over 30 and trying to stay lean
Over 65 and want to stay independent
An athlete training for performance or longevity
Coming off an injury or surgeryThen your protein needs are higher than most people realize.

Muscle is protective.It stabilizes your joints, powers your movement, burns calories at rest, and keeps you strong for life.

What You Can Do Right Now

Start tracking how much protein you're actually eating.
Aim for 25–40g of protein per meal, depending on your body size.
Don’t skip protein at breakfast — it sets the tone for the day.
Strength train 2–4x/week to signal your muscles to grow.
Consider protein shakes, Greek yogurt, eggs, lean meats, or high-protein plant options to hit your target.