Why Men of Middle Age NEED More Protein

Protein StructureWhen a man reaches his middle years, he’s often bombarded with what he needs more or less of. A lot of this is purely information overload, giving publishers stuff to write about, and in some cases scaremongering folks into buying their life-saving products or services. There are some things though that midlife men could use a little more of, and protein is frequently one of them.

Men and Protein Foods Simplified

The problem with a lot of health and diet related articles is that they are often written by experts in a way which is unnecessarily complicated. So in order to keep this as simple as possible, we’ve written this page in a short 3 part Question and Answer format.

Q. What are Proteins Exactly?

A. The human body needs nutrients in order for it to function at it’s best. Proteins give our bodies essential nutrients. They are in fact the stuff of life. Not only are proteins one of the building blocks of body tissue, they also serve as a source of fuel for us.

Q. What kinds of Foods give us Protein?

A. Meat is an obvious source of protein. Men can get plenty of protein from meats such as lamb, pork and beef, although it’s never a good idea to get all your protein from meats loaded with saturated fat. Always select lean meats whenever possible or look for alternatives, of which there are many. Fish (salmon and trout being great choices), and various seafood are also good sources of protein. Poultry is another but opt for skinless every time.

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Some healthier, non-animal options of protein-rich foods include:

  • Grains
  • Pecans
  • Pistachios
  • Seeds (various)
  • Soybeans (Mature), and other legumes
  • Soymilk
  • Tofu
  • Vegetables
  • Walnuts

You can find lots of other healthy alternatives to non-animal based produce in health stores that specialise in nutritional foods and information.

Q. How much Protein should a Middle-aged guy consume?

A. In order to build and maintain muscle mass, men aged 60 upwards should consider increasing the amount of protein they consume if they’re falling behind the recommended amounts. This is particularly important for those guys who do resistance exercise (aka strength training), of any kind. An adult male wanting to build more muscle and maintain a toned body should look at eating 56 grams of protein daily, or around 35 percent of his total caloric intake should come from protein foods, that’s according to The Institute of Medicine.

Over the years, studies have suggested that plant-based proteins are considerably healthier than those got from animals, although there’s nothing new on the huge health benefits of plant-based diets over diets which are more laden with animal produce.

Striking the Right Balance

As with all things, variation and balance is the key to health and wellness. As far as foods go, just aim for moderation. When it comes down to consuming sufficient protein intake, try to draw on the various food groups. These include lean meats (or meat-substitutes), vegetables, dairy, grains and of course fresh fruits (see above for more details).

About Andy Aitch

Musician, writer, netentrepreneur and founder of 50ish.org, the site created for uniting middle-aged men the world over.

Motto: a man is not old until his dreams become his regrets

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Readers Comments

    Tim says:

    “An adult male wanting to build more muscle and maintain a toned body should look at eating 56 grams of protein daily, or around 35 percent of his total caloric intake should come from protein foods”

    I’m sorry, what?

    56gms protein x 4 calories/gram = 224 calories

    At 35% of total calories that’s a total for the day of 640 calories.

    Your average 80kg 50yo male should be on about 2000 to 2200 calories per day.

    Should it be 156, not 56?

    Phil says:


    When it comes to the health forum portion of your website, perhaps you can show us some men in their 50’s who are in great shape. Why not do a profile on their diet, excercise routine etc? The problem with most men is that they have no direction that’s reasonable.

    Interesting site.


      Andy Aitch says:

      Hi Phil,

      Thanks for your comments. I can understand your frustration on this issue because no middle-aged man likes to see health, fitness, and physical appearance diminish any more than women do. The difference being that we don’t tend to admit these things as much, but I think men do care, nonetheless.

      Regarding the Heath Forum, I take it you’re talking about this part of the site? This is a free-for-all forum meaning any man can start a new topic or have his say to an ongoing one, so it’s up to the contributing members if they want to share photos and personal experience on these issues.

      50ish.org is constantly being updated with fresh content though, and we’re always looking out for new material to publish either here on the main site, or as topics for discussion in the forums. Please feel free to join the forums and start your own conversation 😉 You can register here or post as a guest.

      Btw, I did an interview some time back with a guy who decided to do something about his dwindling health and fitness levels. Read: I want my Body Back

      If you would like to get email notifications each time new content is added here, please subscribe to that by clicking the button on the top left of this page.

      Thanks once again for your feedback Phil, it is appreciated.

      Andy Aitch

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