Why Protein Is Essential for Your Body After 40 (and How to Enjoy It)

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As we get older, our bodies don’t work quite the same way they did in our 20s and 30s. Energy dips, recovery takes longer, and staying strong or lean often feels like an uphill battle. It feels as though you are losing the body you once had, physically and mentally. One of the most powerful — yet often overlooked — tools to help? Protein.

Protein isn’t just for athletes or bodybuilders. It’s a vital nutrient that supports every cell in the body — from muscles and bones to skin, hormones, and even your immune system. And once you hit 40, making protein a daily priority can make all the difference in how you look, feel, and age.

Today, I’ll share why protein is so important as we age, plus simple, balanced ways to include it in your diet. I’ll also spotlight a clean and versatile option, the Naked Nutrition Chocolate Whey Protein, which is perfect for busy lifestyles.

Why Protein Matters More After 40

1. Protects Against Muscle Loss
   From around age 30, we naturally begin to lose muscle mass. After 40, this process speeds up — unless we actively fight it. Protein, combined with regular resistance exercise, helps preserve lean muscle and strength, supporting mobility and independence as we age.
2. Boosts Metabolism
   Muscle tissue is more metabolically active than fat, meaning the more muscle you keep, the more calories your body burns at rest. Higher protein diets help maintain muscle while also keeping your metabolism firing.
3. Supports Bone, Joints & Skin
   Protein provides the amino acids needed for collagen — the protein that keeps bones strong, joints cushioned, and skin firm. As collagen production declines with age, protein becomes even more essential.
4. Helps with Weight Management
   Protein is the most satiating macronutrient. In other words, it keeps you fuller for longer. Including it at every meal can help reduce snacking and cravings, making it easier to maintain a healthy weight.
5. Strengthens Your Immune System
   Antibodies and immune cells are made from protein. Getting enough each day helps your body fight off infections and recover more quickly when you’re run down.

How Much Protein Do You Really Need After 40?

The old recommendation of 0.8g protein per kg of bodyweight per day is often not enough once you reach midlife. Many experts now suggest aiming for 1.2–1.5g per kg to maintain muscle, support recovery, and keep energy steady.

For example, if you weigh 70kg, that’s 84–105g protein spread across your meals each day.

The best approach is to spread protein evenly through your day — rather than saving it all for dinner. Aiming for 20–30g per meal helps your body use it more efficiently and is also so much easier for you to be able to enjoy, rather than adding to one meal a day.

Spotlight on Naked Nutrition Chocolate Whey

Finding a clean, high-quality protein powder can be tricky, but I’ve really been enjoying Naked Nutrition Chocolate Whey Protein over the last few weeks and here is why:

• 25g protein per serving — a solid dose to boost any meal or snack.
• Grass-fed whey — made from free-roaming, non-GMO cows.
• No artificial sweeteners or fillers — just simple, clean ingredients.
• Rich in BCAAs — amino acids that directly support muscle repair and growth.
• Versatile — blend into shakes, stir into porridge, or use in baking.

It’s a great option for those days when whole food protein sources aren’t enough, or you just need something quick and easy.

Simple Ways to Enjoy Protein Powder in a Balanced Diet

Protein powder shouldn’t replace whole foods — but it’s a fantastic way to fill the gaps in a busy lifestyle. Here are some easy ideas:

• Morning Smoothie: Blend with banana, oats, almond butter, and milk for a filling breakfast.
• Protein Oats: Stir into porridge just before serving for a chocolatey, protein-packed start.
• Snack Boost: Mix into Greek yoghurt with berries for an afternoon pick-me-up.
• Post-Workout Shake: Blend with milk or water after exercise to support muscle repair.
• Protein Baking: Add to pancake mix, muffins, or brownies for a nutritious twist.

A Balanced Approach

Remember — protein powder is a supplement, not a replacement. Focus on a balanced diet first, with plenty of:

• Lean meats, fish, eggs, and dairy – Meal planning or even having a few recipes on repeat using these core ingredients is a great way to stay on track and feel amazing.
• Plant-based proteins like beans, lentils, quinoa, and tofu
• Healthy fats from nuts, seeds, olive oil, and avocado
• Colourful vegetables and high-fibre carbs

Adding protein powder can then help you hit your daily target more easily without stress.+

The Bottom Line

After 40, prioritising protein is one of the simplest ways to support your health, strength, and energy. From protecting muscle and bone to boosting metabolism and immune function, it really is a “super nutrient” for midlife and beyond.

Don’t feel like you need to suddenly overhaul your lifestyle either, small but consistent changes will help you feel amazing.

If you’re looking for a clean, versatile option to help you meet your goals, try the Naked Nutrition Chocolate Whey Protein. It’s an easy way to add a delicious boost of protein to your day — whether in smoothies, oats, or even healthy baking.