You should not rely on this information as a substitute for medical advice. Speak to a doctor who’s skilled in nutrition if you’re concerned, or have questions, about your health or macronutrient needs.

This headline from MindBodyGreen landed in my inbox 48 hours before this post was scheduled to go live. Perfect timing.

“The best way to build muscle after age 50”

A summary of the article’s conclusion is at the bottom of this post.

PlantStrong Foods lentil stew on a bed of lettuce with red cabbage, radish, Yellow Bird hot sauce, Bragg’s nutritional yeast

We hear a lot about protein in the media, across most health channels, and in brand marketing.

Like all nutrients, protein has many, complex functions in the body. Protein builds and repairs tissues, supports immune function, and helps transport other nutrients. Protein is necessary for a healthy body in these and many other ways.

Messaging about protein is often singularly focused on more. Is that messaging correct? Are we protein deficient? Is more protein better?

How much protein do we actually need? Let’s discuss!

Each of us are in a different place on the health continuum. We have different needs.

Case 1:

All of your health biomarkers are in range, you don’t have any health issues, you have confidence you’re eating a healthy diet, you feel great, you have plenty of energy to exercise,

and you have no interest in tracking your macronutrients.

My opinion? That’s a fair approach.

Case 2:

You have a chronic illness and/or you have 1 or more bloodwork, waist circumference, blood pressure, or other biomarkers out of range.

If you have health issues, understanding your macro and micronutrient intake can be not only informative, but have real impact on your health outcomes.

How much protein do experts recommend?

World Health Organization (WHO)

0.8 grams of protein per kilogram of body weight

What I’ve heard from the physicians and nutrition researchers I follow

0.8 to 1.2 grams of protein per kilogram of body weight

Research is always evolving. I will update this if I hear something different in the future from someone I trust.

I’ll use myself as a real-world example.

Context is important.

Goal: increase lean mass and decrease fat mass to improve my longer-term health outcomes.
Active (current state, not lifetime state)
Not an athlete or bodybuilder
5’1” with a small frame
52, post-menopause —> these are the maintain or increase muscle years to reduce or prevent falls when I’m in my 80s+
Gained at least 20 pounds in my 20s.
This was fat, not muscle.
What’s the opposite of builds muscle easily? That’s me.

A target of 1.2 grams of protein per kilogram of body weight aligns with my context and goals. Now I’m armed with a number, rather than a generic statement of “more.”

1.2 grams of protein per kilogram of my body weight = 55 grams of protein per day

The last time I tracked a day of eating, December 24, 2024, I consumed 1842 calories and 100 grams of protein. This represents a day at the top end of my typical range.

A more typical range across a few days of eating is 60-70 grams of protein daily. Still above the target of 1.2 grams of protein per kilogram of body weight.

Is it easy or hard to get the protein our body needs?

The data I’ve gathered using Cronometer shows my diet is providing all of the protein I need. I don’t use protein powder or any other protein-related supplementation.

A perspective on protein

What’s actually going to move the needle on my health, your health, the health of our loved ones, and the health of the population?

Is the U.S. population protein deficient?
According to the physicians and nutrition researchers I follow, the answer is no. More information in this post from the Physicians Committee for Responsible Medicine.
Does protein deficiency have anything to do with the chronic illnesses we’re experiencing: diabetes, cancer, heart disease, dementia?
Are they doubling down on their protein? Do they preference eating certain foods based on protein content?
According to the physicians and nutrition researchers I follow, the answer is no.
Why are people who don’t have any context on who I am, or how much protein I consume, recommending I “get more protein?”
My strategy is to operate from data, not assumption or speculation, or the opinion of a single spokesperson…author, podcaster, influencer, etc.
All food contains some amount of protein. Eating a diversity of [in my case, plant] foods, with sufficient calories to maintain energy needs, is key.
We can’t build muscle without engaging in muscle-building movement.
Overconsumption of protein has consequences. I’ll save that discussion for another post.

Eyes on the prize

+ High nutrient, whole foods
+ Sufficient calories

- Lower nutrient, processed calories

Caring about protein as much as I care about every other macro and micro nutrient is my strategy for attaining my best health, so I can take full advantage of the next 50 years.

Last week I shared a few of the benefits of choosing plant protein.

And that MindBodyGreen article?

“Overall, the analysis clearly showed that the folks who participated in a strength training program and took a protein supplement showed the most improvement in all outcomes.

However, these outcomes were not significantly better than the group that participated in only strength training.”

Is MindBodyGreen selling a protein supplement in the same article?

They sure are. 🤦

Refried black beans, radish, tomatoes on toast

What do you think about protein? Are you concerned you’re not getting enough? Or is the media and marketing attention something you mostly ignore? I’d love to hear from you on this.

I hope this was helpful.

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Eat plants. 🥦 Hydrate.🚰 Move.🤸 Prioritize sleep. 🛌

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