Why Your Body Needs More Protein as You Age (And How to Get It Right)
If you're over 30 and wondering why you're not bouncing back from workouts like you used to, or why you're feeling more tired despite eating "well enough," the answer might be simpler than you think: you probably need more protein.
The Reality Check: Your Protein Needs Are Changing
Here's something most people don't realize - as we age, our bodies become less efficient at using protein. What worked in your twenties won't cut it in your thirties, forties, and beyond.
The science is clear:
- Adults over 30 need approximately 1.2-1.6 grams of protein per kilogram of body weight
- That's significantly more than the basic 0.8g/kg recommended for younger adults
- For a 70kg person, that's 84-112 grams of protein daily (not just 56 grams!)
Why This Matters for Busy Tasmanian Families
As parents and working adults, we're juggling a million things. But here's what happens when we don't get enough protein:
✗ Muscle loss - We lose 3-8% of muscle mass per decade after 30
✗ Slower recovery - Those weekend hikes take longer to bounce back from
✗ Energy crashes - Afternoon slumps become the norm
✗ Weaker immunity - Getting sick more often
✗ Poor sleep quality - Protein helps regulate sleep hormones
The Good News: It's Easier Than You Think
You don't need to become a gym fanatic or meal prep expert. Here are simple ways to boost your protein intake:
Morning Protein Wins
- Add a scoop of quality protein powder to your morning smoothie
- Greek yogurt with berries and nuts
- Eggs with your usual breakfast
Snack Smart
- A handful of almonds instead of biscuits
- Protein smoothie after your boot camp session
- Cheese and apple slices
Family-Friendly Dinner Boosts
- Add lentils to your pasta sauce
- Choose lean meats, fish, or tofu as your main
- Include beans in your salads and soups
The Tassie Advantage
Living in Tasmania, we have access to incredible fresh produce and quality proteins. Combine that with our clean air & active outdoor lifestyle - from hiking, Kayaking, Mountain Biking and our awesome Clean Air. We have the perfect ingredients to age well and be active.
Making It Work for Real Life
Let's be honest - between work, kids, and everything else, complicated nutrition plans don't work. That's why we focus on simple, practical solutions:
The 20-20-20 Rule:
- Aim for 20g of protein at breakfast
- 20g at lunch
- 20g at dinner
- Plus 10-15g from snacks
Quick Protein Smoothie Recipe:
- 1 cup milk (dairy or plant-based)
- 1 scoop vanilla Tassie Wellness Co Protein Powder
- 1 banana
- 1 tbsp almond butter
- Handful of spinach (trust us, you won't taste it!)
Total: 35g protein in under 2 minutes
The Bottom Line
Your body is working hard for you every day. As we age, giving it the protein it needs isn't just about fitness goals - it's about having the energy to keep up with your kids, enjoying those weekend adventures, and feeling strong and capable in your own skin.
Remember: Good nutrition doesn't have to be complicated. Small, consistent changes make the biggest difference.
Ready to simplify your protein intake? Our range of quality protein powders are designed for everyday Tasmanians who want to feel their best without the fuss. Because wellness should work for real life.
What's your biggest challenge with getting enough protein? Share in the comments below - we'd love to help!