Why Protein Isn’t Just for Fitness Influences
October 13, 2026
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Why getting enough protein becomes increasingly important as we age.”
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When you hear the word protein, what comes to mind? A plate of chicken, a carton of eggs, or perhaps someone at the gym drinking a giant shake out of a bottle the size of a small fire extinguisher? I bet a lot of us immediately think of the latter, but while protein certainly has its place in the fitness world, you don’t have to lift weights or spend hours at the gym to benefit from getting enough of it! The truth of the matter is that protein is essential for everyone, and as we get older, paying attention to how much we’re eating becomes particularly important.
Your Body Uses Protein Every Day
Protein does a lot more than help build muscle because your body also uses it to maintain and repair tissues, produce enzymes and hormones, support immune function, and keep muscles working properly. It’s involved in countless processes happening behind the scenes, even when you’re sitting on the couch watching your favorite show. Here’s where age comes into the picture…as we get older, we naturally tend to lose muscle mass and strength, which is a process that can begin earlier than many people realize. This gradual decline can affect balance, mobility, metabolism and the ability to handle everyday activities as the years go by. Getting enough protein helps provide the building blocks your body needs to maintain muscle, and when combined with regular movement and strength-building activities, you’re giving yourself a much better chance of staying strong and independent as you age.
The Problem With Eating Too Little
Many people assume they’re getting plenty of protein, but their meals don’t always tell the same story. Breakfast might be toast and coffee, lunch could be a small salad, and dinner may be the first time they eat a substantial serving of protein all day. This can be especially common as appetites change with age or when busy schedules lead us to grab whatever is convenient, and if you’re trying to eat healthier by cutting back on calories, protein can sometimes get pushed aside without you realizing it. Rather than focusing only on how much food you’re eating, it helps to consider what’s actually on your plate. Are you including a meaningful source of protein with most meals? If not, there’s room for improvement without necessarily eating more food overall!
Easy Ways to Get More Protein In Your Day
The good news is that adding protein doesn’t have to involve meal prepping an entire week’s worth of chicken breasts on Sunday as per all of the popular fitness influencers’ advice! A few small adjustments can make a noticeable difference. Start with breakfast…this is an easy place to make a change. You can swap a breakfast of plain toast for eggs and whole-grain toast, or add Greek yogurt topped with berries and nuts. If you prefer oatmeal, stir in some milk and add a spoonful of nut butter. You can also find protein oats at your favorite grocery store. Of course, you can still have your morning coffee…nobody is taking that away!
When it comes to snacks, instead of reaching for crackers or pretzels on their own, try pairing them with cheese, hummus, or roasted edamame. Cottage cheese, beef or turkey jerky, a handful of nuts, Greek yogurt or a hard-boiled egg are other convenient options, and you can keep a few favorites around so you’re not left rummaging through the pantry when hunger strikes. For other meals, you can add beans or lentils to soup, toss chickpeas into a salad, sprinkle hemp seeds over oatmeal or yogurt, or add extra eggs to a vegetable scramble. Canned tuna or salmon, rotisserie chicken, tofu, and frozen edamame can make putting together a protein-rich meal much easier as well. A sandwich with tuna, chicken or hummus and a side of yogurt also can be a perfectly easy and protein packed lunch.
How Much Protein Do You Actually Need?
Protein needs really vary depending on body size, activity level, age and health. The basic adult recommended dietary allowance is 0.8 grams per kilogram of body weight per day, but some experts recommend higher intakes for older adults to help maintain muscle, particularly when combined with resistance exercise. You don’t have to start counting every gram to make progress, but you can begin by looking at your usual meals and identifying one place where a protein source could be added or increased. If you’re very active, have a poor appetite or are concerned about losing muscle, a registered dietitian can help you determine an appropriate target. Protein shakes are also an easy alternative, but you don’t want to rely on just those to get the nutrition you need.
So while protein isn’t a miracle food, and eating more than you need won’t automatically make you look like you’re ready for the next fitness competition…consistently getting enough gives your body the materials it needs to do its job as well as possible. Think of it as maintenance for the body you’re planning to use for many more years, and unlike a complicated diet plan, it can start with something as simple as adding an egg to breakfast or keeping Greek yogurt in the fridge…no shaker bottle required!
The Takeaway: Protein isn’t just for building muscle — it’s an essential part of healthy aging, and a few simple changes to your daily meals can help you stay stronger, healthier and more active for years to come.
