#035 - The Protein Puzzle - How much?
If you’ve ever wondered whether you’re getting enough protein, or what “enough” even means, you’re not alone. For those of us over 50, protein becomes far more than just a nutrient. It becomes a long-term strength, energy, and confidence strategy.
At Future Proof, our mission is to help you eat better, move better, and feel better. And getting protein right is one of the simplest ways to transform how you age.
Let’s break it down, clearly, calmly, and without the fads.
Why Protein Matters More as We Age
Once we hit our 50s, something called anabolic resistance starts to show up. It sounds complicated, but it’s actually simple:
👉 Your body becomes less efficient at turning protein into muscle.
This doesn’t just affect gym performance, it impacts:
Strength
Balance
Bone health
Metabolism
Recovery
Immune function
It’s one of the reasons muscle naturally declines with age. The solution isn’t panic or extremes, it’s to consciously eat a bit more high-quality protein and to pair it with regular movement.
So… How Much Protein Do You Actually Need?
Most experts now recommend 1.2–1.6 grams of protein per kilogram of bodyweight per day for adults over 50.
To make that easy:
60–80 kg person: 75–120 g/day
80–100 kg person: 95–160 g/day
This is significantly higher than the old RDA, which is now widely considered insufficient for healthy aging.
And no, you don’t need to start eating like a bodybuilder. This amount is very achievable once you understand how to structure your meals.
The Future Proof “30-30-30” Meal Formula
An easy rule of thumb:
👉 Aim for around 30 grams of protein at breakfast, lunch, and dinner.
Why?
Your body builds and maintains muscle most effectively when protein is:
Spread evenly
Eaten in decent amounts
Paired with movement
Aiming for ~30g per meal ensures you “switch on” muscle building multiple times per day, crucial for countering anabolic resistance.
Where Should That Protein Come From?
Here are easy, accessible, over-50-friendly protein sources:
Animal Options
Eggs (2–3): 12–18 g
Greek yoghurt (200g): 20 g
Cottage cheese (200g): 22 g
Chicken breast (100g cooked): 30 g
Fish (salmon, cod, tuna): 20–30 g per serving
Lean beef or turkey: 25–30 g per serving
Plant Options
Lentils (1 cup cooked): ~18 g
Chickpeas (1 cup cooked): ~15 g
Tofu (150g): ~18 g
Tempeh (100g): ~19 g
Edamame (1 cup): ~17 g
Mixed nuts (¼ cup): ~7 g (best as a boost, not the main source)
Convenient Options
Protein powder (20–25 g per scoop)
High-protein yoghurts
Protein-fortified drinks or shakes (great post-exercise)
Your future self will thank you for a few strategic swaps here and there.
Timing: When You Eat Protein Matters Too
To get the most out of your protein intake:
1. Start early.
Breakfast often lacks protein, tea + toast won’t cut it. Try eggs, yoghurt, protein porridge, or a shake.
2. Spread it throughout the day.
Large “protein bombs” at dinner don’t work as well for muscle health.
3. Pair protein with movement.
A walk, strength session, or even a mobility routine makes your muscles more responsive to dietary protein.
4. Prioritise protein after exercise.
Your muscles are especially ready to use it during this window.
Protein + Movement: The Longevity Power Couple
Eating protein supports strength, but movement tells your body what to do with it.
For healthy aging:
Strength training (2–3× weekly)
Daily walking
Mobility work
Balance training
This combination helps protein translate into:
More muscle
Better balance
Fewer injuries
Higher energy
Better metabolism
It’s the Future Proof formula: simple, sustainable, science-backed.
Common Myths… Gently Debunked
“Too much protein is bad for your kidneys.”
Healthy adults can safely consume the recommended ranges. Most over-50s are not eating enough, not too much.
“I’m not trying to get big, so I don’t need more protein.”
Protein protects function, not bulk. Think independence, strength, and confidence.
“I eat enough already.”
Many over-50s unintentionally consume only 40–60 g per day—far below optimal.
Easy Meal Ideas for Your Week
I was going to put some examples of meal options here and then I remembered that we have our own recipe books.....so, here you go, a FREE download for all our readers, just CLICK HERE to get a FREE Future Proof High Protein Recipe Book.
Future Proof Your Plate, and Your Future
Protein isn’t about dieting or restriction, it’s about giving your body the raw materials it needs to keep you:
Strong
Mobile
Energised
Independent
Resilient
At Future Proof, we want you to eat better, move better, and feel better for decades to come. Getting your protein right is one of the simplest, most powerful ways to do exactly that.
Thank you
James Culmer-Shields