Masters Athletes: Protein Needs Over 40
Why protein needs rise with age, how masters athletes can fight muscle loss, and simple ways to hit a higher protein target after 40.
Quick answer
Masters athletes (40+) benefit from slightly more protein — around 1.8–2.2 g/kg/day — because ageing muscle responds less efficiently to protein ("anabolic resistance"). Larger protein doses per meal, resistance training and creatine all help preserve muscle, strength and function as you age.
Staying strong after 40 isn't about training like you're 20 — it's about training smart and eating enough protein. Here's what changes with age and how to adapt.
Anabolic resistance explained
As we age, muscle becomes a little less responsive to protein and training — it takes a bigger stimulus to get the same muscle-building signal. The practical answer isn't to give up; it's to eat a bit more protein and keep lifting.
Aim slightly higher
While 1.6–2.2 g/kg suits most adults (see how much protein per day), masters athletes do well toward the upper end — around 1.8–2.2 g/kg/day. Just as important: get a solid dose (30–40 g) at each meal to overcome anabolic resistance.
| Factor | Younger adults | Masters (40+) |
|---|---|---|
| Daily protein | 1.6–2.2 g/kg | 1.8–2.2 g/kg |
| Per-meal dose | 25–40 g | 30–40 g (higher helps) |
| Training | Resistance | Resistance — non-negotiable |
Keep lifting
Resistance training is the single best defence against age-related muscle loss (sarcopenia). It doesn't need to be extreme — consistent, progressive strength work preserves muscle, bone and function.
Supplements that help
- A quality protein to hit the higher target and per-meal dose.
- Creatine monohydrate — supports strength and may benefit older adults especially.
Don't neglect recovery
Recovery matters more with age. Prioritise sleep and sensible training loads. Browse protein to make the higher target easy.
Supplements support — not replace — a balanced diet and consistent training. Claims are general in nature; always read the label and follow directions for use. If you're pregnant, breastfeeding or managing a medical condition, check with your GP first.