Written by Amelia Brunet, MS, RD
Registered Dietitian
Protein is having a moment in the nutrition world. From protein coffee and protein bars to high-protein cereal and just about everything in between, it seems like we’re constantly being told to eat more protein.
But how much protein do you actually need? Is the standard recommendation enough? And are there certain populations who should be paying closer attention to their protein intake?
The answer is yes!
While protein is essential for everyone, certain groups may have increased protein needs to support muscle mass, grocery, strength, and overall health.
Let’s take a closer look at four groups who may benefit from prioritizing protein: athletes and active individuals, menopausal women, adults over 65, and individuals taking GLP-1 medications.
First, why is protein so important?
Protein is one of the three macronutrients your body needs to function, alongside carbohydrates and fat. It’s made up of amino acids, which act as building blocks for many important structures and processes in the body.
Protein helps:
Build and repair muscle tissue.
Maintain muscle mass and strength.
Support immune function.
Produce enzymes and hormones.
Maintain healthy skin, hair, and nails.
Support recovery after exercise and illness.
One important thing to remember: protein alone doesn’t build muscle. You need an appropriate combination of protein, adequate overall calorie intake, and resistance training to stimulate muscle growth and maintenance.
Athletes and Active Individuals
If you’re regularly strength training, running, cycling, participating in sports, or simply living an active lifestyle, your protein needs may be higher than those of someone who is sedentary.
Exercise increases the body’s need for muscle repair and remodeling. Protein provides the amino acids needed to support these processes, helping your body recover and adapt to training.
Protein recommendations: 1.4-2.0 grams per kilogram of body weight per day.
This range is supported by the International Society of Sports Nutrition (ISSN) for most exercising individuals. Your specific needs depend on your training volume, intensity, goals, and overall energy intake.
For example, someone weighing 150 pounds (68kg) may need approximately 95-136 grams of protein daily.
A few tips for active individuals:
Spread protein intake throughout the day instead of saving most of it for dinner.
Include a protein source at each meal and snack.
Aim for approximately 20-40 grams of protein per meal, depending on your body size and needs.
Include protein after exercise to support muscle repair and recovery.
Don’t forget carbohydrates! Protein is important for recovery, but carbohydrates are your body’s primary fuel source during moderate- to high-intensity exercise.
Remember, eating more protein won’t automatically translate to more muscle. Progressive strength training, adequate fueling, and recovery are equally important
Menopausal Women
Menopause brings several changes to the body, and one area that deserves attention is muscle health.
As estrogen levels decline during perimenopause and menopause, women may experience changes in body composition, including a gradual decline in lean muscle mass and an increase in fat mass.
Maintaining muscle becomes increasingly important during this stage of life because muscle supports metabolism, physical strength, bone health, and overall function.
So where does protein come in?
Adequate protein provides the amino acids needed to maintain and repair muscle tissue. Pairing protein intake with consistent resistance training can help counteract age-related muscle loss.
Protein recommendation: Approximately 1.2-1.6 grams per kilogram of body weight per day is a reasonable starting range for many women, depending on activity level and individual needs.
For women who are also regularly strength training or participating in sports, needs may fall within the higher ranges of sports nutrition recommendations.
For example, a woman weighing 150 pounds (68kg) may aim for approximately 82-109 grams of protein daily using the 1.2-1.6g/kg range.
A few tips for menopausal women:
Include a quality protein source at every meal.
Pair a protein with resistance training at least a couple of times per week, as appropriate.
Include a variety of protein sources, such as eggs, fish, poultry, Greek yogurt, tofu, beans, and lentils.
Avoid skipping meals or significantly restricting calories, as inadequate energy intake can contribute to muscle loss.
Remember that protein is only one piece of the puzzle. Adequate calcium, vitamin D, overall nutrition, and physical activity are also important for healthy aging.
Menopause is a time to prioritize muscle health, not just focus on the number on the scale.
Adults Over 65
As we get older, maintaining muscle mass becomes increasingly important.
Age-related muscle loss, known as sarcopenia, can affect strength, mobility, balance, and the ability to complete everyday activities independently.
One reason this happens is that aging muscles become less responsive to the muscle-building effects of protein. This means older adults may need more protein than younger adults to stimulate muscle protein synthesis and maintain muscle mass.
Protein recommendation: 1.0-1.2 grams per kilogram of body weight per day for generally healthy adults over 65.
Older adults who are physically active may benefit from at least 1.2 g/kg per day. Those recovering from illness or managing certain healthy conditions may have even higher needs.
For example, someone weighing 150 pounds (68kg) may need approximately 68-82 grams of protein daily.
A few tips for older adults:
Aim to include approximately 25-30 grams of protein at each main meal.
Avoid eating the majority of your protein at dinner. Distribute it throughout the day.
Choose nutrient-dense protein sources that are easy to prepare and eat.
Incorporate resistance training and regular physical activity to help maintain strength and function.
If appetite is a concern, consider convenient options like Greek yogurt, cottage cheese, eggs, smoothies, or protein-enriched foods.
For older adults, protein isn’t just about building muscle. It’s also about maintaining independence, supporting mobility, and preserving quality of life.
Individuals Taking GLP-1 Medications
With the growing popularity of GLP-1 medications, such as semaglutide and tirzepatide, protein intake is another important nutrition consideration.
These medications work by helping regulate appetite and increasing feelings of fullness. While this can support weight loss, it can also make it more difficult to consume enough food throughout the day.
During weight loss, the body loses both fat mass and some lean mass. Lean mass includes muscle, and losing too much muscle can negatively affect strength, physical function, and long-term metabolic health.
Prioritizing protein while taking GLP-1 medications can help support muscle preservation during weight loss.
Protein recommendation: Approximately 1.2-1.6 grams per kilogram of body weight per day is commonly recommended as a starting target during weight reduction, when appropriate.
The American Diabetes Association’s obesity treatment guidance emphasizes adequate protein intake and muscle-strengthening activity for individuals taking weight-management medications. A minimum of 60 grams daily is also discussed, although individual needs may be higher.
A few tips for individuals taking GLP-1 medications:
Prioritize protein when planning meals, especially when appetite is reduced.
Eat smaller, more frequent meals if large meals are difficult to tolerate.
Choose protein sources that are easy to digest and well tolerated.
Consider protein smoothies or shakes if eating enough through whole foods is challenging.
Incorporate resistance training to help preserve muscle mass.
Don’t forget other nutrients! Fruits, vegetables, whole grains, healthy fats, and adequate fluids are still important.
Weight loss should not come at the expense of muscle health or adequate nutrition. Protein, resistance training, and working with a Registered Dietitian can help support a more nutritionally balanced approach while taking these medications.
The Bottom Line
Protein is important at every stage of life, but certain populations may benefit from paying closer attention to how much they’re consuming.
Whether you’re an athlete trying to improve recovery, a woman navigating menopause, an adult over 65 looking to maintain strength, or someone taking a GLP-1 medication, adequate protein can play an important role in supporting muscle health.
Another important thing to remember is that protein needs are not a one-size-fits-all. Working with a Registered Dietitian can help you determine how much protein you actually need based on your age, activity level, health history, lifestyle, and individual goals.
You don’t need to make every food high in protein. You just need to make sure you’re getting enough to support what your body needs! At Core (LP) we help you find how much protein your body actually needs to support your daily movement and lifestyle. Book a consult today to get started!
Note: These recommendations are general guidelines, not individualized prescriptions. People with kidney disease or other medical conditions that affect protein metabolism may require different recommendations. Individuals taking GLP-1 medications should work with their healthcare team and a Registered Dietitian to determine appropriate nutrition goals.
References
1. Ansel, K. (2026). Dietitians Reveal How to Get the Right Amount of Protein for Your Body. Prevention. Read article
2. Smith-Ryan, A. E., et al. (2023). International Society of Sports Nutrition Position Stand: Nutritional Concerns of the Female Athlete. Journal of the International Society of Sports Nutrition. Read research
3. Bauer, J., et al. (2013). Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. Read research
