Protein: The Secret Ingredient for Staying Strong and Living Longer
Strength Made Simple Blog – Bedford Strength and Conditioning
If you’re over 40 and want to feel strong, energetic, and capable for decades to come… there’s one nutrient you can’t afford to ignore: protein.
It’s not just for bodybuilders. It’s the foundation for:
Building and maintaining muscle
Supporting bone health
Boosting recovery
Keeping you lean
And yes — even helping you live longer
At Strength Made Simple, we see it all the time: once clients increase their protein intake, everything improves. Their workouts feel better, recovery speeds up, and fat loss becomes easier.
Here’s why protein matters so much — and how to get enough without overthinking it.
🧬 Why Protein is Essential for Longevity
From around the age of 30, you naturally start to lose muscle each year.
This process — called sarcopenia — speeds up after 40 if you’re not actively fighting it.
More muscle =
✅ Stronger bones
✅ Better balance
✅ Higher metabolism
✅ Better blood sugar control
✅ Reduced injury risk
✅ Greater independence as you age
And the best way to keep that muscle?
Strength training + enough protein.
⚡ How Much Protein Do You Need?
The old “eat 50–60g a day” advice is outdated — and way too low for active people.
If you train regularly (which you should if you care about longevity), aim for:
1.6–2.2g of protein per kg of bodyweight per day.
For example:
60kg person → 96–132g protein/day
80kg person → 128–176g protein/day
🍽 How to Hit Your Protein Target (Without Getting Bored)
1. Front-load your day
Start breakfast with protein so you’re not playing catch-up later. Think eggs, Greek yoghurt, cottage cheese, or a whey shake.
2. Build meals around protein
Instead of planning “pasta with chicken,” think “chicken with pasta” — protein first, carbs/fats as the sides.
3. Use high-protein snacks
Boiled eggs, protein bars, beef jerky, low-fat cheese sticks, edamame.
4. Mix your sources
Animal proteins (chicken, beef, fish, eggs, dairy) + plant proteins (beans, lentils, tofu, tempeh) = variety and better nutrition.
5. Supplement if needed
Whey or vegan protein powders are a convenient way to fill the gaps.
📋 Quick Protein Portion Guide
One palm-sized serving of meat/fish = ~20–30g protein
One scoop whey protein = ~20–25g protein
One cup Greek yoghurt = ~15–20g protein
Two eggs = ~12g protein
One cup cooked lentils = ~18g protein
💪 The Takeaway
If you want to stay strong, energetic, and independent well into your later years, don’t just focus on training — fuel your body with the right building blocks.
At Strength Made Simple, we teach every client how to eat for strength and longevity.
No fad diets. No restriction. Just simple, effective habits that fit into your life.
📞 Ready to Get Stronger and Healthier for Life?
Our 6 Week Challenge combines smart training, simple nutrition guidance, and full support to help you:
✅ Increase protein
✅ Build muscle
✅ Lose fat
✅ Feel amazing in and out of the gym
👉 Click here to book your free consultation and let’s get you started.