Protein-rich foods such as salmon can help support muscle strength and energy as we age. Photo: DepositPhotos

By Rachael DeVaux

Protein isn’t just for athletes or people trying to build muscle. As we move through our 40s and beyond, getting enough protein becomes increasingly important for maintaining strength, energy, mobility, and independence.

Starting in our 30s — and accelerating in our 40s and beyond — we gradually lose muscle mass. This process, known as sarcopenia, can quietly chip away at 3–8% of muscle per decade if we don’t actively work to preserve it.

Muscle isn’t just about how we look. It’s what keeps us balanced, mobile, and independent. It stabilizes joints, protects bones, supports blood sugar regulation, and allows us to move confidently through daily life.

Here’s what many people don’t realize: as we age, our bodies become less sensitive to protein. In other words, it takes more protein to stimulate the same muscle-building response we had in our 20s.

Excerpted from The High-Protein Plate: 100 Satisfying Everyday Recipes. Copyright © 2026, Rachael DeVaux. Photography Copyright © 2026 by Eva Kolenko. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.

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