Protein matters for muscle repair and growth, but it does not have to turn every meal into a calculation. If you are strength training after 40, start by looking at the pattern of your week: do most meals contain a useful protein source, or does dinner carry almost the entire day?
How much is enough?
The International Society of Sports Nutrition (ISSN) position stand identifies roughly 1.4–2.0 grams of protein per kilogram of body weight per day as sufficient for most exercising adults. A separate meta-analysis of resistance training studies found that the average muscle-mass benefit of adding protein appeared to level off around 1.6 g/kg/day, though individuals vary. These are research ranges, not a requirement to reach the upper end. People with kidney disease or other medical nutrition needs should use individualized advice.
For a person weighing 70 kg (154 lb), 1.4 g/kg works out to about 98 g per day. Use this only as an illustration. Body size, food preferences, total energy intake and training all affect what is practical. You do not need a precise number to improve an obviously low intake.
Spread it across meals you already eat
A useful pattern is to include protein at breakfast, lunch and dinner, then add a snack if it helps you meet your needs. The ISSN position stand on female athletes discusses regular protein feedings across the day, including for peri- and postmenopausal women. You can do that with ordinary food; a supplement is optional convenience.
- Breakfast: Greek yogurt or cottage cheese with fruit and oats; eggs with toast and a side of yogurt; or tofu scramble.
- Lunch: Chicken, tuna, tofu, tempeh or lentils in a grain bowl with vegetables.
- Dinner: Fish, poultry, lean meat, tofu or beans alongside a starch and vegetables.
- Snack when useful: Edamame, milk, yogurt, cheese, hummus with another protein food, or a protein shake if food is inconvenient.
Portions and protein amounts vary by brand and preparation. If you want a number, read the label or use a food database for a few familiar meals rather than weighing every ingredient forever. A meal with beans may need a larger portion or a second protein source than a meal with meat to provide a similar amount.
A week that survives real life
Choose two or three reliable breakfasts and lunches, then rotate dinners. Cook extra at dinner for the following day, keep frozen protein foods available, and put an easy option in the fridge for days that run long. If appetite is low after exercise, a smaller meal or snack still counts; eat a fuller meal later.
Protein is one part of fueling. Carbohydrates, fats and enough total food also support training. Avoid replacing entire meals with powder because a shake is easy to count. If your energy, recovery or appetite changes persistently, look at the whole picture rather than assuming protein alone is the answer.
The takeaway
Start with one change you can repeat: add protein to the meal where it is usually missing. Keep strength training, eat a varied diet, and let consistency across the week do the work.
Keep going with my free nutrition guide
Strength training and nutrition work together. If you would like a simple way to build on this protein plan, my Daily Nutrition Foundations guide is available for free in the Training with Luciana app. It focuses on five habits you can practice in real life: prioritizing protein and fiber, eating with awareness, moving daily, making room for flexibility with an 80/20 approach, and supporting your routine with hydration, stress management and sleep.
The guide includes a sample day of meals, a habit checklist and reflection prompts. There is no required calorie counting or strict meal plan. Start with one or two habits you can repeat, and adapt them to your needs.