Protein for Active Adults: How Much You Really Need and Why It Matters

Protein isn’t just for bodybuilders. It’s a nutrient your body needs every day to stay strong, energized, and healthy. Whether you’re lifting weights, taking a fitness class, swimming laps, or just trying to feel your best, protein helps support muscle, bones, metabolism, and overall wellness.

Yet, many adults aren’t getting enough, and small changes can make a big difference in your energy, recovery, and results.

How Much Protein Should You Eat?

For physically active adults, Health Canada recommends 0.5–1 g of protein per pound of body weight per day.

• Women: 0.5–1 g per pound

• Men: 0.5–1 g per pound

Examples:

• 130 lb woman: 65–130 g/day

• 175 lb man: 88–175 g/day

These ranges go well beyond the bare minimum needed to prevent deficiency and are designed to help with muscle growth, recovery, satiety, metabolism, and bone health.

Why Increasing Protein Matters

Eating more protein offers real, measurable benefits:

• Builds & Repairs Muscle: Essential for recovery after workouts or daily activity

• Keeps You Full: Stabilizes blood sugar and reduces cravings

• Boosts Metabolism: Your body burns more calories digesting protein than carbs or fat

• Supports Bone Health: Helps maintain strength and prevent age-related loss

Simple Ways to Boost Protein

You don’t need to overhaul your diet overnight—small, consistent changes are key. Try these tips:

• Start your day with eggs, Greek yogurt, or a protein smoothie

• Snack on nuts, seeds, jerky, or cheese sticks

• Add lean meats, beans, tofu, or lentils to every meal

• Use protein bars or powders for busy days (we have some great ones at LC)

• Pair protein with strength training for optimal results

Even adding 10–15 g of protein per meal can improve energy, recovery, and overall strength.

A Sweet Tip 🍋

Protein is one of the simplest ways to support your fitness and wellness goals. Start small, be consistent, and over time you’ll notice the difference in your energy, strength, and results.

Disclaimer: Everyone’s needs are different. We recommend talking with a qualified nutritionist or health specialist to determine the best protein intake for your unique goals.