Protein: Your Secret Weapon for Strength, Longevity & Feeling Amazing at Any Age
- Lisa Hobbie
- Nov 18
- 3 min read
If there’s one nutrition topic we talk about the most at The Athlete Lab, it’s protein — how much you need, why it matters, and how it can literally change your body, your energy, and your long-term health.
And no… protein isn’t just for bodybuilders. It’s for every human who wants to move better, age stronger, and feel good in their skin.
Let’s break it down.
Why Protein Matters More As You Age
Starting around age 30, your body slowly begins losing muscle mass — unless you actively fight back. This natural decline is called sarcopenia, and it’s one of the biggest predictors of:
Falls
Fractures
Weight gain
Poor mobility
Slower metabolism
Reduced independence later in life
Here’s the good news:
👉 You can reverse and prevent ALL of it through protein + strength training.
Protein is essential for:
Building and preserving lean muscle
Repairing tissue
Maintaining strong bones
Boosting metabolism
Improving satiety (aka fewer cravings)
Stabilizing blood sugar
Supporting hormones and immunity
If you want to age well, protein isn’t optional — it’s foundational.
How Much Protein Do You Actually Need?
Women:
Most active women need 100–140g per day, depending on age, training, and goals.
Men:
Most active men need 120–160g per day.
These numbers come from leading exercise physiology research, the American College of Sports Medicine (ACSM), and the latest protein metabolism data showing that 1.2–1.6g per kg of bodyweight is ideal for muscle maintenance and growth.
Most people eat half of what they need. When you increase protein, your strength, body composition, energy, and appetite control improve dramatically.
High-Protein Foods to Add to Your Daily Routine
Here’s a great list to help you mix things up while hitting your daily goal:
Lean Proteins
Chicken breast
Turkey breast
Tuna
Salmon
White fish (cod, tilapia)
Lean ground beef (93%+)
Dairy & Eggs
Eggs
Egg whites
Cottage cheese
Greek yogurt
String cheese or cheese sticks
Plant-Based Proteins
Edamame
Quinoa
Lentils
Black beans
Chickpeas
Tofu / tempeh
Snacks & Add-Ons
Peanut butter (yes — but count the fats, too!)
Almonds
Mixed nuts
Protein bars
Hummus
Frozen Favorites (easy & nutritious)
Frozen edamame
Frozen broccoli
Mixed veggie medleys
Frozen berries (perfect in overnight oats or smoothies)
Isagenix IsaLean® Shake
Isagenix Plant-Based Shake
Isagenix Protein Bars
Isagenix IsaPro® Whey ProteinThese make hitting your goals easy, especially during a busy week.
Why Protein Helps You Stay Lean
When you increase your protein:
You stay full longer
Your cravings go down
Your metabolism increases
You burn more calories at rest
You maintain or build lean muscle
You lose more fat and keep it off
Protein is the most “thermogenic” nutrient — meaning your body burns more energy digesting it. So protein literally helps you lose fat without trying.
Protein + Strength Training = The Magic Combo
We LOVE cardio, but muscle is the key to:
Aging independently
Looking toned
Moving well
Avoiding injuries
Performing better in everyday life
Strength training 2–3x/week + daily protein = absolute game-changer.
Simple Ways to Get More Protein Each Day
Add egg whites to your morning eggs
Build grain bowls with chicken or beans
Keep IsaLean shakes on hand for quick meals
Snack on cottage cheese + fruit
Add edamame or quinoa to salads
Top oats with protein powder and berries
Prep lean protein in bulk
Add Greek yogurt to smoothies
Small steps, big results.
Want help finding your protein target?
Stop by The Athlete Lab anytime — or join one of our classes or Transformation Challenges — and we’ll help you find the right number for your goals, your activity level, and your body composition.
We guarantee this: Hit your protein + strength goals consistently, and your body will change.
Stronger. Leaner. Healthier. At any age.
And we’re here to help you do it. 💙💪
Comments