When people think about protein and protein powder, they often think about bodybuilders that are trying to build a lot of muscle. However, protein is an essential nutrient for everyone’s body, no matter how big you are or how much muscle you have. In fact, protein is often referred to as the “building block of the body” because of the important role it plays.
You don’t need protein powder in your 40’s to get enough high-quality protein in your diet, however, protein powder can be helpful in some situations where you don’t want to eat a lot but you need protein (such as before or after working out, on the go, etc.)
Protein needs can absolutely be met without protein powder, and the majority of your protein intake should come from real food. However, protein powder can be a really easy and convenient way to help fill some nutritional gaps, especially for people who have busy schedules, who don’t like to cook, or who have higher protein needs. If you do choose to include a protein powder in your diet, choose a high quality supplement that has been tested for safety by a third party.
Read on for more information about why your body needs protein, how much protein you need in your 40’s, the health benefits and risks of protein powders, high protein foods, and recommended protein powders!
Why is Protein Important?
There is a reason that protein is called the “building block of the body.” It is a nutrient that is extremely involved in so much!
Here are just a few reasons why your body needs enough protein:
- It helps build and repair cells
- It makes up much of your hair, nails, muscles, and organs
- It acts as a transporter for other nutrients to be carried throughout your body
- It helps with muscle soreness, repair, and building stronger muscles
- It helps your body fight off infections
- It is involved in blood clotting
As you get older, your protein needs might actually increase a little bit because it helps to keep your muscle mass at an appropriate level. Many people do lose some of their lean muscle mass as they age. Remember to combine protein intake with regular strength training for the best results as you get older!
How Much Protein Do I Need in my 40’s?
Protein needs will be different person-to-person based on your body composition, genetic makeup, activity level, underlying medical conditions, and personal preference. There are a few ways you can go about determining approximately how much protein is appropriate for your body.
One recommendation is that 10-35% of your calories come from protein. Since you get about 4 calories for every gram of protein, this would come out to be about 50-175 grams of protein per day for an adult eating 2,000 calories. That is a pretty wide range, so for most people I find that 20% of calories coming from protein is often a good starting spot. That would be about 100 grams of protein per day for someone consuming 2,000 calories a day.
Another way to calculate protein needs is based on your body weight. Many organizations recommend 0.8 grams of protein per kilogram of body weight (To quickly figure out kilograms, divide pounds by 2.2). With this recommendation, an adult weighing 150 pounds (68 kg) would need about 55 grams of protein.
While that amount may be sufficient for some, it may be a bit low for others in their 40’s. As a dietitian, I recommend anyone in their 40’s to consume 1.0-1.2 grams of protein per kilogram of body weight per day. If you want to use a calculation to estimate your protein needs, you may want to aim for 1.2 grams per kilogram of body weight which would be 82 grams for a 150 pound person (68 kg).
Here are some other estimated daily protein recommendations based on weight for 40-year olds:
| Weight: | Protein Recommendations at 1.2 grams per kilogram: |
| 120 pounds (55 kg) | 65 grams of protein per day |
| 130 pounds (59 kg) | 71 grams of protein per day |
| 140 pounds (64 kg) | 76 grams of protein per day |
| 150 pounds (68 kg) | 82 grams of protein per day |
| 160 pounds (73 kg) | 87 grams of protein per day |
| 170 pounds (77 kg) | 93 grams of protein per day |
| 180 pounds (82 kg) | 98 grams of protein per day |
| 190 pounds (86 kg) | 104 grams of protein per day |
| 200 pounds (91 kg) | 109 grams of protein per day |
Those following a very active lifestyle and regularly lifting weights to build muscle might need up to 2.0 grams of protein per kilogram of body weight, but getting more than that is probably not going to do you a lot of good. Consuming too much protein can be hard on your body and can also prevent you from getting nutrients from other food sources.
Most people need about 15-30 grams of protein at meals and 10-20 grams of protein at snacks to meet their daily needs. Adults typically need at least 5-6 oz equivalents of protein foods, but they might need more depending on their individual needs. Check out Myplate.gov for more information about what counts as an ounce-equivalent.
Protein needs can be complicated, so if you are still confused about what your specific needs are, I recommend working with a registered dietitian who can take a more individualized approach and figure out what works for you!
Do I Have to Eat Protein Powder to Meet my Protein Needs?
Nope! You can eat a super healthy diet and meet all of your protein needs without ever needing to use protein powder- it might just take a little more planning and work to make sure you are getting everything your body needs.
Some people have a harder time eating enough protein than others do. For example, following a vegetarian or vegan diet often makes it hard to meet protein needs. Athletes that have high protein requirements might also have a difficult time meeting all of their protein needs through food alone. If you are healing from surgery and have a difficult time eating in general, you could possibly benefit from a protein supplement.
Everyone should still focus on getting the majority of their protein intake from real food because of all the other nutrients and benefits that real food provides. Remember that protein powder is a supplement, and should therefore supplement an already healthy diet.
When is Protein Powder a Good Idea? Who Needs to Eat Protein Powder?
If you aren’t eating 15-30 grams of protein at each meal and snack, then protein powder is a great way to fit in that protein you need throughout the day, especially in your 40’s! The amount of protein you get throughout the day is important, but the TIMING of the protein you eat is just as important! If you aren’t eating protein foods at every eating occasion, then you might want to invest in a good protein powder or shake and consume it at those times you need a boost of protein (on-the-go, at the gym, afternoon snack).
Are you eating enough protein foods at meals and snacks? Here are some examples of protein foods:
- Dairy foods (such as milk, cottage cheese, cheese, yogurt)
- Meat, poultry, and fish (such as beef, pork, chicken, turkey, salmon, tuna)
- Eggs
- Beans and lentils
- Nuts and seeds
- Tofu and soy products
- Some grains (such as quinoa, oats, brown rice)
If you aren’t eating something from this list at every meal and snack, a protein powder or shake is a good idea occasionally!
Is Protein Powder Healthy?
If a protein powder is high quality, safe, and used appropriately, it can definitely be a healthy protein option! It is really easy for a lot of people to overdo it with protein powder and exceed their individual needs, which can be hard on your body. Pay attention to the serving size and the amount of protein that you are using versus what your body needs and make adjustments as necessary!
Some protein powders contain excess added sugars, artificial and non-nutritive sweeteners, and other unhealthy ingredients. Low-quality protein powders have been found to contain trace amounts of unsafe contaminants as well. If you choose to consume protein powder, be sure to buy a high-quality brand from a reputable company.
If protein powder is your only source of protein during the day- that also might not be the most healthy thing to do. Get your protein from a variety of foods- both plant and animal sources- and focus mostly on lower-fat options.
What You Need To Know About Protein Powder
Protein powder is a supplement and the supplement industry is poorly regulated, meaning there are a lot of unsafe and ineffective products on the shelves. To prove that their supplement is safe and that their nutrition facts label is accurate, many companies will have their products tested by a third-party company. Look for a USP or an NSF label on your products to ensure that they have been tested.
Not all protein powders are created equal so choose ones that are safe and well-researched and tested!
Healthy, High-Protein Foods
Not everyone likes the taste and texture of protein powder, and that is okay! Even if you choose not to use protein powder, you can still meet all of your protein needs through food.
Remember that most people need about 15-30 grams of protein each time they eat. This table from the Academy of Nutrition and Dietetics shows some examples of high protein foods and how many grams of protein are in a serving. This can be a helpful tool for determining if you are eating enough protein at your meals and snacks!
Higher-fat meats such as red meat, sausage, pepperoni, ground beef, etc. should be consumed less frequently because of their saturated-fat content, but they still do consume a lot of protein!
Protein Powder Recommendations in Your 40’s From a Registered Dietitian
If you are wondering what protein supplements are healthy and safe to use, here are some recommendations from a registered dietitian. I still recommend checking with your doctor before starting any kind of supplement!
Orgain
Orgain is a very high quality brand and also a relatively inexpensive brand that can be found at most grocery stores as well as at places like Sam’s Club and Costco. I personally like their whey protein pre-made drinks, but they also have nutritional shakes that contain a mix of protein and carbohydrates, protein powders, and plant-based options. The chocolate coconut protein powder is one of my favorites as well as their vanilla. I add it to my protein/energy bites, smoothies, and oatmeal. Click here to buy on Amazon.
PB Fit
PB Fit is a great one for peanut butter lovers. With higher protein content and lower fat content than regular peanut butter, it makes for a nice mix-in addition to oatmeal, smoothies, pancake mix, and more! I personally love this PB powder in a frozen banana/spinach smoothie or in oatmeal with frozen berries. Click here to buy on Amazon.
Happy Viking
In my experience, it is hard to find a plant-based protein powder that actually tastes good, but the Happy Viking brand has continued to impress me! They also offer powders and pre-made drinks.
There are so many types of protein powders available and great options if you are dairy free, vegatarian, vegan, or have allergies. Whatever type of protein powder you choose, make sure it is safe and third party tested with a seal such as NSF certified. This means the product has been rigorously third-party tested to ensure it meets standard requirements of safety.
Summary
So, should you eat protein powder in your 40’s? That is totally up to you! If you enjoy protein powder and it is an easy way to help you meet your protein needs, then go for it! Just remember to choose a high quality brand, and use it to supplement a healthy diet that is focused on food-based sources of protein.
If protein powder isn’t your thing, just make sure you are meeting your protein needs through a variety of lower-fat food options. You can have a healthy diet and meet all of your protein needs in your 40’s with or without protein powder if you are conscious of what you are putting in your body!
Related Posts
- Do You Need Protein Every Day?
- What Foods Should You Avoid at Age 40?
- How Many Calories Should a 40-Year-Old Woman Eat?
- The Best Tips for Healthy Weight Loss During 40s and 50s From a Dietitian
- Best ways to lose weight and keep it off after 40
Resources
Ellis E, et al. How much protein should I eat? Eatright.org. Published December 15, 2020.