Protein is everywhere right now. High-protein diets, protein-packed snacks, "how much protein do you really need" videos flooding your feed. It can be hard to know what's actually right for you - especially as your needs change with age.
Most people over 40 have never heard the word sarcopenia - but they've felt it.
Sarcopenia is the age-related, progressive loss of muscle mass, strength, and function. It typically begins in your 40s and accelerates after 65, the signs often show up in ways most of us write off as "just getting older": recovery taking longer than it used to, feeling more fatigued on the trail or the mountain, losing strength you once had, or noticing your body composition shifting despite staying active.
It's common. It's gradual. And it's largely preventable.
Research shows that older adults with sarcopenia consistently consume significantly less protein than those without it. Most of us have heard we should be eating more protein. But what changes as we age is how much more we actually need.
A general rule of thumb: take your weight in pounds and aim for roughly half that number in grams of protein per day as a starting point — so a 150-pound person would aim for around 75 grams. If you're in your 50s or beyond, or you're consistently active, bump that closer to three-quarters of your body weight in pounds, or more.
You don't have to overhaul your diet. Small, consistent additions make a real difference.
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Start your morning with protein - eggs, greek yogurt, or a quality protein powder mixed into your coffee or smoothie
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Swap your afternoon snack - a warm savory bone broth protein is surprisingly satisfying and easy to take on the go
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Add collagen to your routine - unflavored mixes into anything, our try our favorite raspberry lemonade flavor as your afternoon pick me up
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Keep a bar on hand - an easy win on hectic work days or long days outside
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Spread it out - aim for protein at every meal rather than loading up at dinner, your body uses it better that way
We carry a curated selection of proteins right here at Blackburn Drug - including sweet and savory bone broth proteins, clean protein bars, and various collagen proteins. Stop in and we'll help you find what fits your routine and your goals.
- The Team at Blackburn Drug
*** Protein needs vary by individual. If you have specific health concerns we recommend speaking with your healthcare provider.
