Pump up the Protein: Why It Matters More after 35

As we get past our mid-thirties, our bodies begin to change in ways we don’t always notice right away: metabolism slows, muscle mass gradually declines, recovery from workouts takes longer, and maintaining energy becomes more of a challenge. One nutrient that can help offset many of those changes is protein.

Here’s why protein becomes especially important after age 35 — plus tips on how to get enough of it.

1. Preventing Muscle Loss (Sarcopenia)

• Muscle begins to degrade more quickly as we age. We lose lean mass unless we do something to preserve it.

• Adequate protein (along with resistance training) helps maintain muscle strength, mobility, and metabolic rate.

2. Supporting Metabolism & Weight Management

• Protein has a higher thermic effect than fats or carbs — meaning your body uses more energy to digest protein.

• When you have enough protein, you feel fuller longer, which helps reduce overeating or snacking.

• Preserving muscle also helps keep your resting metabolic rate higher.

3. Managing Blood Sugar & Energy Levels

• Because protein slows the digestion of carbohydrates, it can help reduce blood sugar spikes and crashes.

• This steadier energy leads to better mental clarity, fewer “brain fog” moments, and better endurance throughout the day.

4. Promoting Recovery & Reducing Inflammation

• After 35, recovery from physical activity, injury, or even daily wear and tear can take longer.

• Protein helps repair tissues, support immune function, and reduce recovery time.

• Also helps with healing and reducing inflammatory responses in the body.

5. Hormonal Support & Healthy Ageing

• Many hormones that regulate muscle, metabolism, mood, and energy begin to fluctuate with age.

• Protein supplies needed amino acids for hormone production and repair.

• Adequate protein supports skin, hair, nails, and bones — all areas that tend to show signs of aging.

How Much & What Kind

Getting the right amount of good-quality protein matters. Here are some guidelines:

• Aim for 0.6 − 1 gram of protein per pound of desired body weight (or about 1.2-2.2 g per kg). Adjust based on activity level.

• Spread your protein intake evenly through the day (breakfast, lunch, dinner, maybe snacks) — don’t try to shove it all into one meal.

• Favor high-biological-value protein sources: lean meats, eggs, dairy or dairy alternatives, fish, legumes, tofu, tempeh, and protein supplements if needed.

• Pair protein with resistance training or strength work — that includes weights, bodyweight exercises, or resistance bands.

• Keep hydration up, and ensure you’re also getting enough sleep and recovery — protein is one part of the bigger health puzzle.

Common Myths & Misconceptions

Myth	Reality
“Too much protein will damage your kidneys.”	In healthy individuals, higher protein intake is generally safe. Issues primarily arise in individuals with pre-existing kidney disease.
“Protein shakes are unnatural / only for bodybuilders.”	Protein supplements can be a helpful tool when whole food sources aren’t enough, especially on busy days.
“I can just rely on plant sources.”	Yes — plant proteins are excellent, but may require more careful planning (combinations, amounts) to ensure you’re getting all essential amino acids.

Final Thoughts

If you’re over 35 and start treating protein like a non-negotiable in your diet (not just “nice to have”), you’ll likely notice better energy, more stamina, easier weight maintenance, faster recovery, and overall feeling more resilient. It’s not about massive gains or becoming a bodybuilder — it’s about giving your body what it needs to thrive as you age.

Dive Deeper

Want deeper insights? Check out our podcast episode “Pump up the Protein: Why It Matters More after 35,” where we talk with experts about how to put this into practice, real-life stories, and actionable tips to help you make protein work for your health. [Listen now → Pump up the Protein on Spotify]

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This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be made through the advice and counsel of a healthcare professional who is familiar with your updated medical history.